Author: Derek Hurdle

@CFML A1: High Hang Clean (3×3) A2: Goblet Squat (3×5) B: Hang Clean and Jerk (1×80, 1×83, 1×85, 2x1x85+) Every 2:30 C: Front Squat (3x2x88) D1: RDL (Romanian Deadlift) (3x5x90) D2: Row (3×6-8)  

@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

@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)

@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

@CFML 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)

@CFML 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

@CFR5 A1: High Hang Clean (3×3) A2: Goblet Squat (3×5) B: Hang Clean and Jerk (2×80, 2×83, 2x1x85) Every 2:30 C: Front Squat (3x2x85) D1: RDL (Romanian Deadlift) (3x5x88) D2: Row (3×6-8)

@CFR5 On-Ramp Class #4 Skill Review: Air Squat New Skill: Snatch Overhead Squat KB Swings Nutrition & Paleo W.O.D.: “Weekend at Bernie’s” 15min AMRAP 5 Power Snatches 10 Overhead Squats 15 Box Jumps

@CFML A1: High Hang Clean (3×3) A2: Goblet Squat (3×5) B: Hang Clean and Jerk (2×80, 2×83, 2x1x85) Every 2:30 C: Front Squat (3x2x85) D1: RDL (Romanian Deadlift) (3x5x88) D2: Row (3×6-8)

@CFML On-Ramp Class #4 Skill Review: Air Squat New Skill: Snatch Overhead Squat KB Swings Nutrition & Paleo W.O.D.: “Weekend at Bernie’s” 15min AMRAP 5 Power Snatches 10 Overhead Squats 15 Box Jumps