Month: July 2015

  • Protected: 7.29.15 WOD NOTES

    There is no excerpt because this is a protected post.

  • 7.29.15 Box Brief

  • Wednesday 7.29.15 WOD

    Skill Transfer Work • Gymnastics Kip • Kipping Pull Up • Chest to Bar • Bar Muscle Up • Kipping Rope Climb WOD “Walk Like An Egyptian” 1000m Row 30 Box Jumps (24,20) 50m Farmers Carry (70,55) 800m Row 30 Box Jumps 50m Farmers Carry 400m Row 30 Box Jumps 50m Farmers Carry **Farmers Carry […]

  • Wednesday 7.29.15 On-Ramp

    @CFML On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s World” 21-15-9 Power Cleans Front Squats Sit Ups

  • Wednesday 7.29.15 Competitor WOD

    GWOD + Dynamic Oly Weightlifting Clean Ladder: 2 Minute AMRAP (rounds) 3 sets: (185/125) (215/145) (245/165) (265/175) (285/185) (305/195) *Or scale as needed, climb as high as you can, stop, 3min rest and repeat x3 **Courtesy of CF Conjugate WOD “Walk Like An Egyptian” 1000m Row 30 Box Jumps (24,20) 50m Farmers Carry (70,55) 800m […]

  • Wednesday 7.29.15 Barbell Club

    @CFR5 A: Tall Snatch + OHS (3×3+3) B: Hang Snatch (2×80, 2×83, 2×85, 2x1x85+) Every 2:30 C: Back Squat (4x4x83) D: Power Clean + Push Press (3×1+5)

  • Protected: 7.29.15 WOD NOTES

    There is no excerpt because this is a protected post.

  • Tuesday 7.28.15 WOD

    Dynamic Effort Upper Strength Power Jerk (6×3 @ 75% 1RM w/ 3sec. pause) WOD “Achy Breaky Heart” 8 Rounds 30sec. Max Russian KB Swings (55,35) 30sec. Max Wall Balls (20,14) 30sec rest **Score total reps $ Out 5×12 Weighted Zercher Barbell Sit Ups w/ Feet Anchored **Video shows decline, do not perform declined, anchor feet under […]

  • Tuesday 7.28.15 On-Ramp

    @CFR5 On-Ramp Class #1 Intro: What is CrossFit? What makes our CrossFit Different? New Skill: Air Squat Deadlift Rope Climbs Double Unders W.O.D.: “Goonies” 15min AMRAP 1 Rope Climb 5 Deadlifts 200m Row or Run

  • Tuesday 7.28.15 Competitor WOD

    Dynamic Effort Upper Strength Power Jerk (6×3 @ 75% 1RM w/ 3sec. pause) WOD “Achy Breaky Heart” 8 Rounds 30sec. Max Russian KB Swings (55,35) 30sec. Max Wall Balls (20,14) 30sec rest **Score total reps Special Strength 5×5 Muscle Snatch **Build across Special Strength 4×15 Banded Low Rows **Seated on the ground, Suspend a pvc inside […]