Tuesday 6.16.15 Barbell Club
@CFML A: Muscle Snatch + OHS (3×3+1) B: Power Snatch (78-82x1x6) EMOM C: Power Clean and Jerk (78-82x1x6) Every 90 seconds D: Back Squat (5x3x90 of 3RM)
Monday 6.15.15 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 6.15.15 Competitor WOD
Dynamic Effort Upper Strength Behind The Neck Jerk (12×2 @ 75% 1RM) WOD Happy 22nd Birthday Jenn Bubb! 4 Rounds 400m Run 22 Push Press (75,55) **20min time cap Special Strength 8RM Close Grip Bench Special Strength 4×12 DB Tate Press Midline Plank 4x ::30 left elbow + right toe, :30 right elbow + left toe […]
Monday 6.15.15 Barbell Club
@CFR5 A: Hang Snatch (5x2x78-82) Every 1:30 B: Hang Clean + Push Press + Jerk (5×70-75) Every 2:00 C: Overhead Squat (3×3) D: Clean Pull (3x2x100)
6.14.15 Box Brief
Summer Beach WODs Start June 27th in Avalon, NJ Workouts will be held every Saturday from June 27 – September 5 at 9am on the 30th Street Beach in Avalon. Keep an eye out for trailer on the beach that will be loaded with gear and Coach Brynsey, Coach Ana and Coach Ryan will there to lead the way. […]
Sunday 6.14.15 Competitor WOD
Max Effort Lower Strength Back Squat (1 attempt Max Reps Back Squat (45,35)) **You may pause quickly at the top or bottom of the movement as momentum changes. You may not stop for a prolonged period of time. Strength Deadlift 4″ Negative (1RM – Less than 10 reps) Stand on pads 4″ off the ground WOD 1 […]
6.13.15 Box Brief
7 things to know before trying Crossfit Click here to read the full article – Health.com Crossfit is a lot like cilantro or Keeping Up With The Kardashians—you either love it or loathe it. Crossfit Lingo Crossfit might as well have it’s own dictionary….. How to find a good coach Do your homework before joining a […]
6.12.15 Box Brief
Burpees for Blaine Super Challenge – UPDATE We have made it to Day 80 and are looking forward to Day 100! In order to celebrate the end of the Burpees for Blaine Super Challenge, we are hosting an 11 hour BURPEETHON beginning at 2 p.m. on Sunday, June 28th and ending at 1 a.m. on […]
Saturday 6.13.15 Competitor WOD
Rest Day
Friday 6.12.15 Competitor WOD
Explosive Strength Warm-up • Split Jumps (complete during dynamic warm up) • x10 Depth Jumps into Broad Jump • Single Leg Jumps Strength EMOM for 10min x2 Power Snatches **At 10min mark find 1RM Hang Snatch in 5min WOD “Going Down For Real” On a continuous running clock complete: 0:00 – 10:00min 1600m Run Max Power […]
