Wednesday 8.12.15 On-Ramp
@CFML On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s World” 21-15-9 Power Cleans Front Squats Sit Ups
8.12.15 WOD NOTES
Explosive Strength On a typical explosive strength day we would program in olympic lifting skill work in addition to a WOD. Today we will only complete the below WOD due to its complex nature and high volumes. Mobility: 8min. Coaches Choice, banded overhead and front rack bully. Spend all your time today on the rig. […]
Wednesday 8.12.15 Competitor WOD
Explosive Strength Strength Snatch Complex (Work to a Max Power Snatch + OHS) Strength Snatch Pull (6×3) WOD “Mr. Socko” EMOM for 7min Rd. 1 Power Snatch, Rd. 2 Power Clean, Rd. 3 STOH Min. 1 – 7 reps Min. 2 – 6 reps Min. 3 – 5 reps Min. 4 – 4 reps Min. 5 – […]
Tuesday 8.11.15 On-Ramp
@CFR5 On-Ramp Class #1 Intro: What is CrossFit? What makes our CrossFit Different? New Skill: Air Squat Deadlift Rope Climbs Double Unders W.O.D.: “Goonies” 15min AMRAP 1 Rope Climb 5 Deadlifts 200m Row or Run
8.11.15 WOD NOTES
Dynamic Effort Upper Mobility: 8min We will repeat this mobility for the next 3 week. The focus is on shoulder mobility from poor posture while sitting, standing, etc. If large class split into two groups. Group 1: “The Hook”, 2min each side. Group 2: Foam Roll Lat, 2min each side. 0:00 – 1:50 http://www.mobilitywod.com/daily/wednesday-july-22nd-2015/ Dynamic Warm […]
Tuesday 8.11.15 Competitor WOD
Dynamic Effort Upper Strength Floor Press (9×3 @ 70% 1RM (3×3 Wide, 3×3 Normal, 3×3 Narrow)) WOD “Fran” 21-15-9 Thrusters, 95# / 65# Pull-ups Special Strength 4×8 Incline DB press, banded Special Strength 6x 12 Tate Press Special Strength 8×2 Pull Ups, for max band tension Midline Midline in Finisher Finisher/Recovery 3 Rounds 20 Cal Assault […]
8.10.15 Box Brief
The Most Memorable Fitness Swindles of the Last 30 Years Andrew Read – Contributor, Master RKC, Athletic Adventurer As P.T. Barnum once said, “There’s a sucker born every minute.” Nowhere is this truer than in the fitness world. Why people allow themselves to be suckered so easily is simple – working out is hard. Changes in technology haven’t […]
Monday 8.10.15 On-Ramp
@CFML On-Ramp Class #1 Intro: What is CrossFit? What makes our CrossFit Different? New Skill: Air Squat Deadlift Rope Climbs Double Unders W.O.D.: “Goonies” 15min AMRAP 1 Rope Climb 5 Deadlifts 200m Row or Run
Monday 8.10.15 Competitor WOD
Max Effort Lower Strength Clean From Blocks (1RM , Bar just below knee height) **Use blocks or foam pads to raise the height of the bar Strength Front Squat (1RM at 50% 1RM + max band tension) WOD “3 Double Rankel” 3 Rounds of Double “Rankel” 12 Deadlifts (225,135) 14 Burpee Pull Ups 20 KB Swings (70,55) […]
Monday 8.10.15 Barbell Club
@CFR5 A: Power Clean + Clean (6×1+1×75) B: Shoulder Press (5x5x73) C: Front Squat (5x5x73) D: RDL (Romanian Deadlift) (3x5x87)
