Monday 2.9.15 On-Ramp @CFML
@CFML On-Ramp Class #1 Intro: What is CrossFit? CrossFit Lingo Mobility Dynamic Warm up Bergener Warm Up New Skill: Squat Dead Lift Push Ups W.O.D.: 21-15-12-9 Air Squats Push Ups 100m Run
Monday 2.9.15 Competitor WOD
Max Effort Upper Strength Muscle Snatch (5RM) WOD “Snowman” 12-10-8-6-4-2 Hang Snatches (115,75) HSPU **EMOM complete 5 burpee bar hops Special Strength 3 x max effort weights strict pull ups against micro band Special Strength 3 x 8 klokov press Special Strength 3 x 8 barbell upright rows Abs/Core 4 x 15 Ab Fall Outs Finisher/Recovery […]
Monday 2.9.15 Barbell Club
@CFR5 A: Hang Clean and Jerk (8×1) Hang Clean + Jerk 25 min MAX B: Clean Pull (5×2) EMOM – short rest! Start at heaviest weight for 2 position clean + jerk. Increase weight each set. No more than 120% of best clean. C: Snatch Balance + OHS (8×1+2) 1 Snatch Balance + 2 OHS 20 min MAX
Monday 2.9.2015 Crossfit Kids
Warm-up Dynamic Warm up Gymnastics WOD squats-push ups- sit ups Weightlifting Back Squat- Find your 1 RM in 10 or less lifts Introduce kettlebells Gymnastics Review the rope climb Review Wall walks- introduce handstand push up Metcon 15-12-7-5 Kettle bell deadlifts wall walks/handstand push ups Cool Down yoga stretch
2.8.15 Box Brief
Don’t Forget… Yoga Sunday 11am @ CFR5 The Reebok Nano Greg Glassman, CrossFit Founder and CEO, discusses the Reebok CrossFit Nano and using the empirical design spec model to design footwear for functional movement. CrossFit Open – Dave Castro Explains the Scaled Division CrossFit Games Director Dave Castro chats with Pat Sherwood about why the […]
Sunday 2.8.15 WOD
Explosive Strength Strength Seated Box Jumps (Max Height ) Sit on box at knee height WOD “Quiver Stix” EMOM for 30min 2 Clusters (135,95) 2 Box Jumps (30,24) **Score total successful rounds Extra Credit 3 x 30 heavy band crunches
Sunday 2.8.15 Competitor WOD
Rest Day
Saturday 2.7.15 WOD
WOD Partner Up! “Saigon Kick” 20min AMRAP 100m Run 20 Sit Ups 20 KB Swings (55,35) 20 Wall Balls 20 Dubs (x3) **Each Round increase run by 100m and reps by 10 **One works one rest, run at the same time Extra Credit Have a great weekend!
Saturday 2.7.15 Crossfit Kids
Game Pizza Delivery Cross the River Weightlifting Deadlifts Deadlift Zombie Walk Game Jump rope races Metcon “DiDi Monster” 12-7-5 deadlifts push ups/wall walks Game Mr. Muscles Obstacle course! Start- 5 front squats run to end of gym 5 deadlifts plank walk to rope climb jump on 3 boxes
Saturday 2.7.15 Competitor WOD
Strength Snatch Balance (1RM) WOD “Saigon Kick” 20min AMRAP 100m Run 20 Sit Ups 20 KB Swings (55,35) 20 Wall Balls 20 Dubs (x3) **Each Round increase run by 100m and reps by 10 **One works one rest, run at the same time Special Strength DB Hex Holds (45,25) 4 x max time hold
