Wednesday 4.29.15 Competitor WOD
Explosive Strength Strength Power Clean (In 15min complete: 10,9,8,7,6,5,4,3,2,1) **TNG each set, build across **Score heaviest rep WOD “Skywalker” 800m Run 21 DB Snatches Right (55,35) 21 DB Snatches Left 400m run 15 DB Snatches Right 15 DB Snatches Left 200m Run 9 DB Snatches Right 9 DB Snatches Left **20min time cap Midline 1 BIG […]
Wednesday 4.29.15 Barbell Club
@CFR5 A: High-Hang Snatch (7×2) @50/60/70/75… 2 sec hold in bottom on last rep If 75 is sharp, you may go up. The goal is good technique & no misses. No extra attempts if you miss, 7 sets total. B: Back Squat (5×5) @75-78 (increase from last week) 3 sec hold on first rep C1: Shoulder Press (3×8) Use same weight […]
4.28.15 Box Brief
‘AB’ril Only a few days remain, ending Friday April Most midline movements in the month of April wins some awesome prizes!
Tuesday 4.28.15 On-Ramp
@CFR5 On-Ramp Class #5 Skill Review: Kipping Pull Ups KB Swings Wall Balls New Skill: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups W.O.D.: 21-15-9 -Walking Lunges (L+R=2) -Butterfly Sit Ups -Thrusters
Tuesday 4.28.15 Competitor WOD
Dynamic Effort Lower (Speed Day) Strength Front Squat (1×8 @ 50% + 10#) WOD “Don’t Get Cocky” 2 Rounds 7min AMRAP 7 TTB 7 OHS (95,65) — 3min Rest — **Start Round 2 where you left off round 1 Special Strength 3×6 Anderson Front Squats Special Strength 6×4 Banded Inverse Curls Midline 3×15 Landminds **15 each […]
Tuesday 4.28.15 Barbell Club
@CFML A: High-Hang Snatch (7×2) @50/60/70/75… 2 sec hold in bottom on last rep If 75 is sharp, you may go up. The goal is good technique & no misses. No extra attempts if you miss, 7 sets total. B: Back Squat (5×5) @75-78 (increase from last week) 3 sec hold on first rep C1: Shoulder Press (3×8) Use same weight […]
Tuesday 4.28.2015 Crossfit Kids
Warm-up Mobility- Banded tricep hold – banded pull downs Dynamic- Slow 600 meters – Sprint Accessory- Plank tabatas for 4 minutes Gymnastics Rope climb a- Scale x4 b-practice foothold and 2 pulls x 4 c- 4 good pulls x 4 d- complete climbs x 5 Special Strength Front squat- taken from rack 6 x 4 […]
4.27.15 Box Brief
PARENTS NEED TO KNOW ABOUT OSGOOD-SCHLATTER DISEASE Jeanne Goodes – Contributor Read More Knee aches and pains are expected in an athlete’s training, but how does an athlete or parent know if the pain is a normal part of conditioning or if it is something more? This article will explain Osgood-Schlatter disease and its cause, discuss its […]
Monday 4.27.15 On-Ramp
@CFML On-Ramp Class #5 Skill Review: Kipping Pull Ups KB Swings Wall Balls New Skill: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups W.O.D.: 21-15-9 -Walking Lunges (L+R=2) -Butterfly Sit Ups -Thrusters
Monday 4.27.15 Competitor WOD
Max Effort Upper Strength Hang Power Clean (1RM – limit to 10 reps after warming up) WOD “The Force Awakens” 5 Rounds 10 HSPU 10 Ring Dips 10 Fat Bar Hang Cleans (115,75) 200m Run **20min time cap Special Strength 3RM Weighted Pull Up **Build Across Special Strength 6×3 Barbell Upright Row **Build across Midline 4×20 […]
