Wednesday 2.25.15 Barbell Club
@CFR5 A: Snatch Pull + Snatch (10×1) 10 sets 25 min cap B: Front Squat (5x3x82-85) 3-5 warmup sets, then 5x3x82-85 25 min C: Clean Complex (4 sets)
Tuesday 2.24.15 On-Ramp
@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
Tuesday 2.24.15 Barbell Club
@CFML A: Snatch Pull + Snatch (10×1) 10 sets 25 min cap B: Front Squat (5x3x82-85) 3-5 warmup sets, then 5x3x82-85 25 min C: Clean Complex (4 sets)
Tuesday 2.24.15 Crossfit Kids- Make Up Class 1
Warm-up Plank Relay Dynamic warm up Weightlifting Review clean and jerks clean pulls 5×5 cleans 5×5 clean and jerks 5×5 Metcon 4 Rounds 4 clean and jerks 100 m run rest 2 minutes 3 rounds 6 clean and jerks 100 m run rest 2 minutes 2 rounds 8 clean and jerks 100 m run
Monday 2.23.15 Crossfit Kids
Warm-up Dynamic warm up series of sprints Weightlifting Back squat- 1 RM in 10 pulls Gymnastics Jump rope review Rope climb practice Metcon 10 Minute AMRAP 200 m row 10 front squats 2 rope climbs
Monday 2.23.15 On-Ramp
@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
Monday 2.23.15 Barbell Club
R5 Barbell Club welcomes back Coach Bill for the week of 2.23.15. Make sure to attend barbell club this week at R5, a super secret epic throw down is in the works…… **Coach Bill will be filling in for Coach Kevin while he is away on his honeymoon A: Hang Clean and Jerk (10×2+1) -: Clean Pull + […]
Thursday 2.19.15 On-Ramp
@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 Announcements: Free Clinics Saturday 2.21.15 – Rowing & DUBs Clinic Sunday 2.22.15 – High Repetition Olympic Lifting Clinic
Thursday 2.19.15 Crossfit kids
Warm-up Dynamic warm up Junkyard Dog Gymnastics Toes to bar- 5 rounds, 3 times Knee ups- 5 rounds 3 times kipping- 5 rounds 5 times Weightlifting Bench press Light weight, 3×8 Metcon 10 Barbell thrusters 15 pull ups 25 jump ropes 3 rounds
Thursday 2.19.15 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) Announcements: Free Clinics Saturday 2.21.15 – Rowing & DUBs Clinic @ R5 1pm Sunday 2.22.15 – High Repetition Olympic Lifting Clinic @ ML 11am Don’t forget…Sign Up […]
