Wednesday 2.18.15 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 Announcements: Free Clinics Saturday 2.21.15 – Rowing & DUBs Clinic Sunday 2.22.15 – High Repetition Olympic Lifting Clinic
Wednesday 2.18.15 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) Announcements: Free Clinics Saturday 2.21.15 – Rowing & DUBs Clinic @ R5 Sunday 2.22.15 – High Repetition Olympic Lifting Clinic @ ML
Tuesday 2.17.15 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) Announcements: Free Clinics Saturday 2.21.15 – Rowing & DUBs Clinic Sunday 2.22.15 – High Repetition Olympic Lifting Clinic
Tuesday 2.17.15 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) Announcements: Free Clinics Saturday 2.21.15 – Rowing & DUBs Clinic @ R5 Sunday 2.22.15 – High Repetition Olympic Lifting Clinic @ ML
Tuesday 2.17.15 Crossfit Kids
Warm-up Dynamic Warm up Bear crawl/crabwalk med ball clean up Gymnastics 10 Cossack squats 5pylo push ups for 3 rounds Weightlifting Push press review- 5×5 introduce kettlebells Metcon “Angry Helen’ 21-15-9 kettlebell swings Jumping pull ups box jumps Cool Down leg stretch
Monday 2.16.15 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) Announcements: Free Clinics Saturday 2.21.15 – Rowing & DUBs Clinic Sunday 2.22.15 – High Repetition Olympic Lifting Clinic
Monday 2.16.15 Barbell Club
@CFR5 A: Clean Pull + Hang Clean + Jerk (10×1) 10 sets 25 min cap B: Snatch Pull (5x3x90-110) 5 sec negative on last rep 20 min 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 Sunday 2.22.15 – High Repetition Olympic Lifting Clinic
Saturday 2.14.15 Crossfit Kids
Saturday 2.14.15 Crossfit Kids Warm-up Lumber Jacks and Farmers Weightlifting Kettle bell swings Game Build a fort Gymnastics Junkyard dog push ups Obstacle Course! “Blazing Byrnsy” wall walk–5 burpees–crawl ubder the benches–climb over the boxes—backwards balance beam–0flip on rings—log roll Metcon 10 KB swings 10 wall walks 10 squats
Thursday 2.12.15 On-Ramp @CFR5
@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
Thursday 2.12.15 Barbell Club
@CFML A: Clean Pull + Hang Clean + Jerk (10×1) 10 sets 25 min cap B: Snatch Pull (5x3x90-110) 5 sec negative on last rep 20 min C1: Plank (3×20) C2: Glute Bridge (3×10) C3: Banded Walk (3×10/side) Announcements: Free Clinics Sunday 2.15.15 – Pull Up & Muscle Up Clinic Saturday 2.21.15 – Rowing & DUBs Clinic Sunday 2.22.15 – High Repetition Olympic Lifting Clinic […]
