Wednesday 3.4.15 On-Ramp
@CFML 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
Wednesday 3.4.15 Barbell Club
@CFR5 A: Snatch Complex (5×3) 3 Muscle Snatch + 3 Snatch Balance + 3 OHS B: Snatch Deadlift + Hang Snatch (5x2x70) (Snatch Deadlift + Hang Snatch) x 2 C: Snatch Deadlift (3x5x100) C: Push Press + Jerk (3×2+2×60)
Wednesday 3.4.15 crossfit Kids
Warm-up handstand walk 10 supermans 10 bananas 10 side to side bar jumps 10 push ups 30 second jump rope Gymnastics Handstand practice Weightlifting Snatch mechanics Metcon NFT 4 Rounds 4 Snatches 8 box jumps- 24 inches
Tuesday 3.3.15 On-Ramp
@CFR5 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
Tuesday 3.3.15 Barbell Club
@CFML A: Snatch Complex (5×3) 3 Muscle Snatch + 3 Snatch Balance + 3 OHS B: Snatch Deadlift + Hang Snatch (5x2x70) (Snatch Deadlift + Hang Snatch) x 2 C: Snatch Deadlift (3x5x100) C: Push Press + Jerk (3×2+2×60) 2 Push Press + 2 Jerk
Monday 3.2.15 On-Ramp
@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 3.2.15 Barbell Club
@CFR5 A: Hang Clean and Jerk (10×2+1) -: Clean Pull + Hang Clean + Jerk (0X0) For reference only. B: Snatch Pull (5x3x95-115) 5 sec negative on last rep C1: Plank (3×20) C2: Glute Bridge (3×10) C3: Banded Walk (3×10/side)
Thursday 2.26.15 On-Ramp
@CFR5 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
Thursday 2.26.15 Barbell Club
@CFML A: Hang Clean and Jerk (10×2+1) -: Clean Pull + Hang Clean + Jerk (0X0) For reference only. B: Snatch Pull (5x3x95-115) 5 sec negative on last rep C1: Plank (3×20) C2: Glute Bridge (3×10) C3: Banded Walk (3×10/side)
Wednesday 2.25.15 On-Ramp
@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
