Author: Derek Hurdle

@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  

Gymnastics Everybody JUMP Now!!! AMRAP 3 min 5 box jumps 5 tuck jumps 5 jumping jacks 5 jumping lunges 5 broad jumps Game Lumberjacks and Farmers Weightlifting Deadlift Darryl Sumo Sammy Metcon AMRAP- 5 minutes 10 Deadlifts 10 Sit ups 5 burpees 5 push-ups Game PIZZA TIME!!!  

@CFR5 -: Goblet Squat (3×3) 5 sec negative, 5 sec in bottom position Superset with first 3 sets of snatch, not max effort A: Pause Snatch (1×1) 1 set every 2:00 12 sets total, build to peak single Start at roughly 40-50% of snatch, make 7-10% jumps until 70-80%, then 3-5% jumps until peak B: Halting Snatch Deadlift (4×3) 5 sec […]

@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  

Warm-up 3X 1 Minute hold bottom of squat 1 minute wall walks 10 walking lunges 10 good mornings Skill Review Push up mechanics 2 minute push up capacity Gymnastics Hand stands/headstands/wall walks Weightlifting Deadlift EMOM- 3 lifts for 5 minutes Metcon 21-15-9 Deadlift Squat Cool Down yoga stretches  

@CFML -: Goblet Squat (3×3) 5 sec negative, 5 sec in bottom position Superset with first 3 sets of snatch, not max effort A: Pause Snatch (1×1) 1 set every 2:00 12 sets total, build to peak single Start at roughly 40-50% of snatch, make 7-10% jumps until 70-80%, then 3-5% jumps until peak B: Halting Snatch Deadlift (4×3) 5 sec […]

@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  

A: 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 B1: Back Extensions (4×10) 15 sec hold after last rep of each set B2: Snatch High Pull (4×5-8) from high hang, light  

Warm-up Bar hops- Slow-most, fast-least Squat jumps, bear crawl, inch worms Skill Review Push up review- Mechanics- chest to ground, arms in, legs not touching 2 minute Push up capacity Weightlifting Review- Med Ball clean Review deadlift Metcon 10 Air Squats 20 deadlifts 30 Bar Hops 40 Sit Ups 30 Bar Hops 20 Deadlifts 10 […]

Warm-up Animal Crackers cat stretch, camel stretch, bear crawl, seal drag, crab walk, frog hop FREEZE TAG Game Crossfit baseball Home- 5 squats lunge to 1st base 1st base- 5 burpee hop to second base 2nd base- 5 sit ups bear crawl to 3rd base 3rd base- 5 box jumps forward roll to home! Home- […]