Author: Derek Hurdle

@CFML On-Ramp Class #6 Skill Review: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups New Skill: SDHP Snatch Paleo & CrossFit? (after WOD) W.O.D.: 10min AMRAP: -5 Snatches -10 Lunges (L+R=2) -100m Run

@CFR5 A: High-Hang Snatch (7×2) @50/60/70/75… 2 sec hold in bottom on last rep If 75 is sharp, you may go up. The goal is good technique & no misses.  No extra attempts if you miss, 7 sets total. B: Back Squat (5×5) @75-78 (increase from last week) 3 sec hold on first rep C1: Shoulder Press (3×8) Use same weight […]

@CFR5 On-Ramp Class #5 Skill Review: Kipping Pull Ups KB Swings Wall Balls New Skill: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups W.O.D.: 21-15-9 -Walking Lunges (L+R=2) -Butterfly Sit Ups -Thrusters

@CFML A: High-Hang Snatch (7×2) @50/60/70/75… 2 sec hold in bottom on last rep If 75 is sharp, you may go up. The goal is good technique & no misses.  No extra attempts if you miss, 7 sets total. B: Back Squat (5×5) @75-78 (increase from last week) 3 sec hold on first rep C1: Shoulder Press (3×8) Use same weight […]

Warm-up Mobility- Banded tricep hold – banded pull downs Dynamic- Slow 600 meters – Sprint Accessory- Plank tabatas for 4 minutes Gymnastics Rope climb a- Scale x4 b-practice foothold and 2 pulls x 4 c- 4 good pulls x 4 d- complete climbs x 5 Special Strength Front squat- taken from rack 6 x 4 […]

@CFML On-Ramp Class #5 Skill Review: Kipping Pull Ups KB Swings Wall Balls New Skill: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups W.O.D.: 21-15-9 -Walking Lunges (L+R=2) -Butterfly Sit Ups -Thrusters

@CFR5 a: High-Hang Clean + Clean (6×2+1) @50/60/70/70+/70+/70+ If 70 is sharp, you may go up. The goal is good technique & no misses.  No extra attempts if you miss, 6 sets total. b: Front Squat (3×3) @75-80 3 sec pause on first rep c1: Snatch Push Press + OHS (4×3+1) (may substitute push press) Use highest weight from last week […]

Warm-up Med Ball musical chairs- let’s get mom or dad to play too! Tabata Time: 20 seconds on, 10 seconds rest Minute 1: Jumping Jacks Minute 2: Plank holds Minute 3: wall walks Minute 4: burpees Minute 5: squat Gymnastics Dip it real good! Practice tricep dips on boxes Practice dips on rings Game Hungry […]

@CFR5 On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls

Warm-up Stretch- Hang from rig- accumulate 90 seconds- rest! Dynamic- run Accessory- dumbbell rows x 20 Gymnastics Introduce Ring dips 3×3 Weightlifting Deadlift Metcon 10 wall walks 20 KB deadlifts 30 step ups 40 sit ups 50 mountain climbers 40 sit ups 30 step ups 20 KB deadlifts 10 wall walks