Tuesday 1.20.15 Crossfit Kids
Warm-up 2 times 1 min push ups 1 min squat holds 1 min broad jumps 1 min walking lunges Gymnastics Handstand holds Pull ups- jumping x 10 Weightlifting Push Press 5×5 Review-front squat Metcon 8 min AMRAP 5 handstand walks 5 cleans 5 front squat 5 push press 5 wall balls Cool Down Yoga stretch […]
Tuesday 1.20.15 On-Ramp
@CFR5 On-Ramp Class #1 Intro: What is CrossFit? CrossFit Lingo Mobility Dynamic Warm up Bergener Warm Up New Skill: Squat Dead Lift Push Ups W.O.D.: 21-15-12-9 Air Squats Push Ups 100m Run
Tuesday 1.20.15 Barbell Club
@CFML 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
Monday 1.19.15 Crossfit Kids
Warm-up 2 times 1 min push ups 1 min squat holds 1 min broad jumps 1 min walking lunges Gymnastics Handstand holds Pull up- working on negatives Weightlifting Push Press 5×5 Review-front squat Metcon 8 min AMRAP 5 handstand walks 5 cleans 5 front squat 5 push press 5 sit ups Cool Down Yoga stretch […]
Monday 1.19.15 On-Ramp
@CFML On-Ramp Class #1 Intro: What is CrossFit? CrossFit Lingo Mobility Dynamic Warm up Bergener Warm Up New Skill: Squat Dead Lift Push Ups W.O.D.: 21-15-12-9 Air Squats Push Ups 100m Run
Monday 1.19.15 Barbell Club
@CFR5 A: Snatch High Pull + Muscle Snatch (6×1) from hang (knee), build over 6 sets B: Pull + Clean + Front Squat + Jerk (8×1) Build to a peak, start at roughly 50%, make 10% jumps, then 5% jumps as you approach peak C1: Back Extensions (4×10) 15 sec hold after last rep of each set
Saturday 1.17.15 Crossfit Kids
Game Lumber jacks and Farmers Gymnastics L sits Planks Balance on boxes/mats Game Market day!- Get a partner and go shopping for weights! Weightlifting Press and push press Metcon 5 Ups! 5 Rounds 5 push ups 5 broad jumps 5 weighted squats 5 weighted press Game I am going box jumping and I am bringing… […]
Thursday 1.15.15 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 1.15.15 Barbell Club
@CFML A: Snatch High Pull + Muscle Snatch (6×1) from hang (knee), build over 6 sets B: Pull + Clean + Front Squat + Jerk (8×1) Build to a peak, start at roughly 50%, make 10% jumps, then 5% jumps as you approach peak C1: Back Extensions (4×10) 15 sec hold after last rep of each set Announcements: Saturday, 1.17.15 – […]
Thursday 1.15.15 Crossfit Kids
Warm-up Pizza Delivery Circle Burpee warm up Skill Review Push up- mechanics 2 min capacity Pull-ups- work on holding negatives Weightlifting Med Ball cleans power cleans Metcon Chippity Chip Chip Chipper! 10 med ball cleans 15 burpees 20 power cleans 25 sit ups 30 jumping jacks 35 step ups 40 squats 35 step ups 30 […]
