Monday 7.13.15 Barbell Club
@CFR5 A: Hang Clean and Jerk (3x2x80) Every 2:30 B: Front Squat (3x3x80) C1: RDL (Romanian Deadlift) (3x5x80) C2: Row (3×8-10)
7.12.15 Box Brief
Nuggets & Pearls “How can I get abs?” Click Here for more – Barbell Shrugged 1. Be consistent and patient. The very first thing to realize is that leaning up is….. 2. Put in more abdominal work. Doing endless sets of crunches in hopes of spot reducing fat is fiction. But that said….. 3. How […]
Sunday 7.12.15 Competitor WOD
Explosive Strength Strength Depth Jump for max height (x20 reps (30,24)) Step off box at knee height Strength Snatch Complex (Snatch + OHS **build to a heavy) Strength Sotts Press (5,3,3,1,1 **build across) https://youtu.be/nw9k086aXLk WOD “Crocodile Rock” Every 3min for 30min Calorie Row (18,15) 6 Burpee Box Jumps (24,20) 6 TNG Power Snatches (85,60) ** TNG: Touch n’ […]
7.11.15 Box Brief
Announcement Don’t Forget….Beach WOD 9am Avalon 30th Street Beach Click Here To Map Directions
Saturday 7.11.15 Competitor WOD
Rest Day
7.10.15 Box Brief
IT’S A POOL PARTY!!!! When: July 17th 6pm-11pm Where: The Shine Residence All CFML/R5’ers and families are welcome! Please let us know if you plan to attend by visiting the Facebook event page CLICK HERE TO ATTEND Mike and Erin will be providing: burgers, brats, dogs, chips, fruit, non-alcoholic drinks, and assorted desserts. Please feel […]
Friday 7.10.15 Competitor WOD
Explosive Strength Strength Clean Complex (EMOM for 10min ) **Clean Pull + Hang Squat Clean + 2 Split Jerks **Build across, focus is on technique WOD “Tiny Dancer” Death By: Hang Power Clean (95,65) + 5 K2E **Min 1: 1 HPC + 5 K2E Min 2: 2 HPC + 5 K2E Min 3: 3 HPC + […]
7.9.15 Box Brief
Sugary drinks linked to 180,000 deaths a year, study says …….every 100 deaths from obesity-related diseases is caused by sugary beverages, according to a study published Monday in the journal Circulation. The study, conducted by researchers from Tufts University, found that the beverages would be responsible for 133,000 deaths from diabetes, 45,000 from cardiovascular disease and 6,450 from cancer.
Thursday 7.9.15 On-Ramp
@CFR5 On-Ramp Class #4 Skill Review: Air Squat New Skill: Snatch Overhead Squat KB Swings Nutrition & Paleo W.O.D.: “Weekend at Bernie’s” 15min AMRAP 5 Power Snatches 10 Overhead Squats 15 Box Jumps
Thursday 7.9.15 Competitor WOD
Max Effort Lower Strength Deadlift (1RM – Less than 10 reps past 50%) **Set a 5# PR and STOP WOD “Nancy” 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Special Strength 6×8 Sumo Stiffed Legged Deadlift Special Strength 4×15 Belt Squat **Use dip belt and stand on boxes Midline 3×20 Sit […]
