Monday 6.1.15 Competitor WOD
Dynamic Effort Upper Strength Bench Press (@ 80% 1RM 3×3 Wide, 3×3 Normal, 3×3 Narrow) **If you fail to complete the wide stop and move to the normal. Same goes for normal to narrow. WOD 15min AMRAP 25-30-35-40-45 Knees to Elbows 25-20-15-10-5 SDHP (75,55) **Score total reps Special Strength Banded DB Floor Press 4 x Max […]
Monday 6.1.15 Barbell Club
@CFR5 a: Clean and Jerk (3×2, 5×1) Build to a heavy single over 8 sets total. @50/60/70… b: Snatch Balance + OHS (4×3+1) 2-5% heavier than last week b: Front Squat (3×5) @75% or 2-3% heavier than last week 2 sec pause on reps 1 & 2 c2: Snatch Grip RDL (3×5) 3 sec down, 1 sec hold below knee, 3 sec up, […]
Sunday 5.31.15 Competitor WOD
Max Effort Lower Strength Banded Deadlift (3RM – Less than 10 reps past 50%) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL 3RM – This is not a touch and go, stop at the bottom and reset WOD “Give N Take” 5 Rounds 10 Thrusters (95,65) 10 Front […]
Saturday 5.30.15 Competitor WOD
Rest Day
5.29.15 Box Brief
Healthy Fried Chicken – New Twist on My Old Paleo Recipe Growing up in the South fried chicken was always a staple menu item. With a new focus on macro ingredients and the Paleo diet its nice to find a new twist on this old recipe. — Recipe, Article and Picutre Courtesy of PaleoNewbie.com Ingredients […]
Friday 5.29.15 Competitor WOD
Explosive Strength Strength Snatch Complex (@ 60% 1RM Snatch, EMOM for 10min Snatch + OHS) **Th initial snatch in this complex is a full snatch, catch the bar as low as possible **At 10min mark, in 10min find 1RM Snatch Strength Snatch (1×1) WOD “The Spray Tan Incident” 1 mile Row or Run 50 Wall Balls (20,14) […]
Thursday 5.28.15 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 5.28.15 Competitor WOD
Max Effort Upper Strength Incline Bench Press (1×1) **Set up with 45# plate under bench WOD “Lauren” 10-8-6-4-2 Unbroken Clean & Jerks (135,95) Bar Muscle Ups **Rx = Unbroken **20min time cap Special Strength Strict Press @55% – 30 Reps 2 Minutes Rest Strict Press @65% – 20 Reps 2 Minutes Rest Strict Press @75% – […]
Thursday 5.28.2015 Crossfit Kids
Warm-up Dynamic movements Conditioning: KB farmer’s carry 100mx2 KB farmer’s lunge 100mx2 Gymnastics Handstand push up progression -10 stink bugs x 3 -5 wall walks- belly to wall x 3 -5 handstand push ups x3 Metcon 4 rounds 10 KB C&J – right 10 KB C&J – left 10 toes to bar 10 goblet squats […]
Thursday 5.28.15 Barbell Club
@CFML a: Clean and Jerk (3×2, 5×1) Build to a heavy single over 8 sets total. @50/60/70… b: Snatch Balance + OHS (4×3+1) 2-5% heavier than last week b: Front Squat (3×5) @75% or 2-3% heavier than last week 2 sec pause on reps 1 & 2 c2: Snatch Grip RDL (3×5) 3 sec down, 1 sec hold below knee, 3 sec up, […]
