Monday 2.2.15 Crossfit Kids
Warm-up 1 minute each fir 2 rounds wall Sits Squat Jumps Inchworm Push ups Wall Walks Weightlifting Back Squats 1 RM in 10 lifts Small Jumps Gymnastics Review rope climb Metcon 3 Rounds for Time 10 deadlifts 8 front squats 8 box jumps 10 push ups Cool Down Yoga stretch
Monday 2.2.15 Barbell Club
@CFR5 A: 2 Position Clean + Jerk (8×1) Hang Clean + Clean (floor) + 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 […]
Saturday 1.31.15 Crossfit Kiddos
Game Lax Ball garbage Clean up Squat freeze tag Weightlifting Thruster Game Simon says crossfit style Gymnastics Balance beam- plank walk with med ball Metcon Franny-Cakes 15-12-9 Thruster jumping pull ups lap around gym after each round Game Fireman Obstacle Course
Thursday 1.29.15 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
Thursday 1.29.15 Barbell Club
@CFML A: 2 Position Clean + Jerk (8×1) Hang Clean + Clean (floor) + 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 […]
Wednesday 1.28.15 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
Tuesday 1.28.15 Crossfit Kids
Warm-up Squat tag Lax Ball garbage clean up Weightlifting Thruster Gymnastics ring rows Game Squat Squat Goose Metcon 5 thrusters gym bear crawl 5 jumping pull ups 10 bar hops Game Crossfit follow the leader
Wednesday 1.28.15 Barbell Club
@CFR5 A: 3 Position Snatch (10×1) Upper Thigh/Knee/Floor 25 min cap B1: Front Squat (5x3x80) 3-5 warmup sets, then 5x3x80 25 min B2: Power Clean and Jerk (6×1+3) 1 Power Clean + 3 Jerks Superset with front squat
Tuesday 1.27.15 Crossfit Kids
Warm-up Jumpers 3 times 5 box jumps 5 tuck jumps 5 jumping jacks 5 jumping lunges 5 squat jumps Gymnastics 3 Rope climbs or scales thereof Weightlifting Overhead Squats 8 rounds 3 lifts each round coach loaded bar Metcon 21-15-9 Front Squat Burpee Bar Hops Cool Down Yoga stretch
Tuesday 1.27.15 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)
