Tuesday 1.27.15 Barbell Club
@CFML 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
Monday 1.26.15 Crossfit Kids
Warm Up 1 min each for 2 rounds wall sits-squat jumps-inchworm push ups-wall walks Strength and Gymnastics Back Squats- 1 RM 10 lifts or less- small jumps Review Rope Climbs MetCon 3 Rounds for time’ 10 deadlifts 8 front squats 8 box jumps 10 push ups
Monday 1.26.15 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)
Monday 1.26.15 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 […]
Thursday 1.22.15 Crossfit Kids
Warm-up Dynamic warm up- 2 lines Simon Says Gymnastics PVC pipe for height Weightlifting Back Squat- 10 lifts- slowly add weight Review- Front squat, overhead squat Metcon Partner WOD 5 Rounds Partner A- 8 Front Squat 8 OHS 8 Back squat 16 box jumps Partner B- 1- sit ups 2- Wall sits w/ 10 lb […]
Thursday 1.22.15 On-Ramp
@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 1.22.15 Barbell Blub
@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 1.21.15 Crossfit Kids
Warm-up Crossfit 4 Square Gymnastics How High Can you Jump? PVC jump overs Weightlifting Review- deadlifts Introduce- Overhead squats Game Plank-burpee leapfrog Gymnastics Hand stands and wall walks Metcon 5 minutes- How many rounds 5 deadlifts 5 Overhead squats 5 sit ups 5 box jumps Game Follow the leader- WOD style Steal the Bacon- crossfit […]
Wednesday 1.21.15 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 1.21.15 Barbell Club
@CFR5 A: 3 Position Snatch (8×3) Upper Thigh/Knee/Floor 25 min cap B1: Front Squat (5x3x75) 3-5 warmup sets, then 5x3x75 25 min B2: Power Clean and Jerk (6×1+3) 1 Power Clean + 3 Jerks Superset with front squat
