Author: Derek Hurdle

  • Thursday 4.23.15 Barbell Club

    @CFML 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 […]

  • Wednesday 4.22.15 On-Ramp

    @CFML 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

  • Wednesday 4.22.2015 Crossfit Kids

    Warm-up Mobility- couch stretch- 1 min on each leg Dynamic- run Accessory- 10 jumping lunges 10 weighted lunges Gymnastics 3 rounds 10 push ups 10 squats 10 sit ups Weightlifting Introduce and perform bench press 6×3 add weight each round Metcon 8 Minute AMRAP 10 front Squats 30 single unders/15 dubs 10 jumping pull ups […]

  • Wednesday 4.22.15 Barbell Club

    @CFR5 A: High-Hang Snatch (3/3/2/2/2/2) @50/60/70/70+/70+/70+ 2 sec hold in bottom on last rep 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: Back Squat (5×5) @73-75 (increase from last week) 3 sec hold on first rep C1: Shoulder Press (4×6) Use highest weight […]

  • Tuesday 4.21.15 On-Ramp

    @CFR5 On-Ramp Class #3 Skill Review: Standing Press Push Press Push/Split Jerk Box Jumps New Skill: MB/Barbell Clean Font Squat Rower Mechanics Double Unders W.O.D.: 3 RDS 200m Run 10 Squat Cleans 20 Dubs (60 singles)

  • Tuesday 4.21.15 Barbell Club

    @CFML A: High-Hang Snatch (3/3/2/2/2/2) @50/60/70/70+/70+/70+ 2 sec hold in bottom on last rep 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: Back Squat (5×5) @73-75 (increase from last week) 3 sec hold on first rep C1: Shoulder Press (4×6) Use highest weight […]

  • Tuesday 4.21.2015 Crossfit Kids

    Warm-up Mobility- couch stretch- 1 min on each leg Dynamic- run Accessory- 10 jumping lunges 10 weighted lunges Gymnastics 3 rounds 10 push ups 10 squats 10 sit ups Weightlifting Introduce and perform bench press 6×3 add weight each round Metcon 8 Minute AMRAP 10 front Squats 30 single unders/15 dubs 10 jumping pull ups […]

  • Monday 4.20.15 On-Ramp

    @CFML On-Ramp Class #3 Skill Review: Standing Press Push Press Push/Split Jerk Box Jumps New Skill: MB/Barbell Clean Font Squat Rower Mechanics Double Unders W.O.D.: 3 RDS 200m Run 10 Squat Cleans 20 Dubs (60 singles)

  • Monday 4.20.15 Barbell Club

    @CFR5 a: High-Hang Clean + Clean (6×2+1) @50/60/70/70/70/70 b: Front Squat (3×3) @80/80/80 c1: Snatch Push Press + OHS (4×3+1) (may substitute push press) c2: RDL (Romanian Deadlift) (4×6)

  • Thursday 4.16.15 On-Ramp

    @CFR5 On-Ramp Class #2 Skill Review: Squat Dead Lift Push Ups New Skill: Standing Press Push Press Push /Split Jerk Box Jumps W.O.D.: 8min AMRAP 10 Box Jumps 10 Push Presses 10 DeadLifts