Thursday 2.5.15 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 2.5.15 Crossfit Kids
Thursday 2.5.15 Crossfit Kids Warm-up Med ball, toss and run dynamic warm up Weightlifting Front squat 10 reps or less to 1 RM COACH loaded bar Gymnastics Bar work Kipping Toes to Bar Knee ups Metcon Partner Throwdown5 MIN AMRAP 200 m row 8 sit ups 2 min rest 3 min AMRAP 150 m row […]
Thursday 2.5.15 Barbell Club
@CFML A: Hang Clean and Jerk (8×1) Hang Clean + Jerk 25 min MAX B: Clean Pull (5×2) EMOM – short rest! Start at heaviest weight for 2 position clean + jerk. Increase weight each set. No more than 120% of best clean. C: Snatch Balance + OHS (8×1+2) 1 Snatch Balance + 2 OHS 20 min MAX
Wednesday 2.4.15 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
Wednesday 2.4.15 Crossfit Kids
Game Pizza Delivery!! Fireman Obstacle Course Gymnastics Push ups L-Sits and Planks Game Plank Leapfrog Weightlifting Deadlifts Deadlift zombie Walk Metcon “DiDi Monster”! 12-7-5 Deadlifts push ups Cool Down yoga stretch Rope Swings
Wednesday 2.4.15 Barbell Club
@CFR5 A: 2 Position Snatch (10×1) Knee/Floor 25 min cap B1: Front Squat (5x3x85) 3-5 warmup sets, then 5x3x85 25 min B2: Power Clean and Jerk (6×1+2) 1 Power Clean + 2 Jerks Superset with front squat
Tuesday 2.3.15 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 2.3.15 Crossfit Kids
Warm-up Med Ball Crabwalk, bearcrawl warm up Leader Circle warm up Weightlifting Thruster Dynamics Clean Front Squat Push press 5×5 thrusters Gymnastics Chalked Hands wall jumps Jump Rope Metcon 8 Min AMRAP12 Wall Balls 1 Rope Climb 12 Dumbbell weighted squats 24 jump ropes Cool Down yoga stretch
Tuesday 2.3.15 Barbell Club
@CFML A: 2 Position Snatch (10×1) Knee/Floor 25 min cap B1: Front Squat (5x3x85) 3-5 warmup sets, then 5x3x85 25 min B2: Power Clean and Jerk (6×1+2) 1 Power Clean + 2 Jerks Superset with front squat
Monday 2.2.15 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
