Tuesday 6.9.15 Barbell Club
@CFML A: Muscle Snatch + OHS (3×3+1) B: Power Snatch (75-80x1x6) EMOM C: Power Clean and Jerk (75-80x1x6) Every 90 seconds D: Back Squat (5x3x88 of 3RM)
Monday 6.8.15 On-Ramp
@CFML On-Ramp Class #3 Skill Review: Air Squat New Skill: Shoulder (strict) Press Push Press Push & Split Jerk Thruster & Wall Ball W.O.D.: “Flashdance” 21-15-9-6-3 Wall Balls Pull Ups Row for Calories
Monday 6.8.15 Competitor WOD
Dynamic Effort Lower Strength Box Squats (1×8 @ 50% 1RM + 30#) WOD “Stay Puff” –In 6min complete– 18-15-12 Deadlifts (155,105) Burpees –In 5min complete– 12-9-6 Back Squats (155,105) Burpees –In 4min complete– 9-6-3 Cleans (155,105) Burpees **Score total reps of each round. Score time in comments Special Strength 4×25 Back 1/4 Squats @ 80% 1RM […]
Monday 6.8.15 Barbell Club
@CFR5 a: Clean and Jerk (3×2, 5×1) Build to a heavy single over 8 sets total. b: Snatch Balance + OHS (3×2+1) Same weight as last week. b: Front Squat (3×3) 2 sec pause on rep 1. Same weight as last week. c2: Snatch Grip RDL (3×3) 3 sec down, 1 sec hold below knee, 3 sec up. Same weight as last week.
Sunday 5.7.15 Competitor WOD
Max Effort Upper Strength Muscle Snatch (1RM – Less than 10 reps past 50%) WOD “Sea Isle” 5 Rounds 25 Calorie Row 12 Alternating Dumbell Snatches (70,55) 3 Rope Climbs **No Time cap 1 Rx Rope Climb = 2 hand over hand modifications Special Strength 6×6 Behind the neck strict press with earthquake bar, snatch grip […]
6.6.15 Box Brief
Don’t Forget….. Free Muscle Up Clinic Saturday 6.6.15 10:30am @ Main Line with the infamous Coach Brynsey! Coach Maureen and Coach Kevin will be there to make sure everyone has the Coaching they need
Saturday 6.6.15 Competitor WOD
Rest Day
6.5.15 Box Brief
Free Muscle Up Clinic Saturday 6.6.15 10:30am @ Main Line with the infamous Coach Brynsey!
Friday 6.5.15 Competitor WOD
Mobility 10min Splits Machine Strength 3 Postion Squat Snatch (Build to a heavy single ) WOD “Wildwood” Complete 50 reps of each movement Burpees HR Push Ups Box Jumps (20,20) Elevated Ring Rows Russian KB Swings (70,55) **Partition reps and movements however you would like **Rx+ = Complete in order **No time cap Midline GHD Side […]
Thursday 6.4.15 On-Ramp
@CFR5 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
