Wednesday 5.27.15 On-Ramp
@CFML 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
Wednesday 5.27.15 Competitor WOD
Dynamic Effort Lower Strength Box Squats ( 1×8 @ 50% 1RM + 10#) Strength 3x30sec. Banded Leg Curls WOD “Hypnotic Poison” 3 Rounds 200m Run 10 Snatch Grip Deadlifts (95,65) 200m Run 10 Hang Snatches 200m Run 10 OHS **20min time cap **Rx Plus with Fat bar, Fat bar weights 25# Special Strength 3×8 Arched back […]
Wednesday 5.27.15 Barbell Club
@CFR5 A: Hang Snatch (3×2, 5×1) Build to a heavy single over 8 sets total B: Back Squat (1/3×80, 1/3×85, 1/1-3×90) Increase weight for last wave of 1/3 reps 2 sec hold on first rep C1: Push Press (5/4/3/2/1) start @~80, add 2-3% across each set C2: Clean Pull (3x2x110)
Tuesday 5.26.15 On-Ramp
@CFR5 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
Tuesday 5.26.15 Competitor WOD
Warm-up Extension For Quality: 3 Rounds 25 Hollow Rocks 20 Bridge Ups 15 Narrow Stance Squats Strength Hang Clean (High Hang 1 RM) Strength Clean Pull (6×3, build to a heavy 3) WOD Solar Donkey Power (Time) 12 Rounds 5 HSPU 25 Dubs (x3) 5 T2B **18min time cap $ Out 3×8 Skin the Cats
Tuesday 5.26.15 Barbell Club
@CFML A: Hang Snatch (3×2, 5×1) Build to a heavy single over 8 sets total B: Back Squat (1/3×80, 1/3×85, 1/1-3×90) Increase weight for last wave of 1/3 reps 2 sec hold on first rep C1: Push Press (5/4/3/2/1) start @~80, add 2-3% across each set C2: Clean Pull (3x2x110)
Tuesday 5.26.2015 Crossfit Kids
Dynamic Warm up Conditioning: 5 minutes of Cindy 5 pull ups 10 push ups 15 squats Special Strength Introduce the Overhead Squat Rep Scheme: 5×5 add lightly Metcon 21-15-12-9-6 thrusters burpees Cool Down yoga stretch
5.25.15 Box Brief
May 30th’s Travis Manion Hero Workout in partnership with the Collegiate Rugby Championship & at PPL Park. http://www.travismanion.org/ http://www.civilianmilitarycombine.com/2015-travis-manion-workout/
Monday 5.25.15 Competitor WOD
Dynamic Effort Upper Strength Bench Press (75% 1RM 3×3 wide, 3×3 normal, 3×3 narrow) WOD “Wood” 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 Minute In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011 […]
Sunday 5.24.15 Competitor WOD
Max Effort Upper Strength Power Jerk (1RM with 4sec. pause in bottom of dip) WOD “Midline” 1000m Row 50 KB Swings (55,35) 50 Sit Ups 750m Row 35 KB Swings 35 Sit Ups 500m Row 25 KB Swings 25 Sit Ups Special Strength 8×3 Strict Press against micro band (red) Special Strength 3×8 Bench Press with […]
