Thursday 4.23.2015 Crossfit Kids
Warm-up Stretch- Hang from rig- accumulate 90 seconds- rest! Dynamic- run Accessory- dumbbell rows x 20 Gymnastics Introduce Ring dips 3×3 Weightlifting Deadlift Metcon 10 wall walks 20 KB deadlifts 30 step ups 40 sit ups 50 mountain climbers 40 sit ups 30 step ups 20 KB deadlifts 10 wall walks
Thursday 4.23.15 Barbell Club
@CFML a: High-Hang Clean + Clean (6×2+1) @50/60/70/70+/70+/70+ If 70 is sharp, you may go up. The goal is good technique & no misses. No extra attempts if you miss, 6 sets total. b: Front Squat (3×3) @75-80 3 sec pause on first rep c1: Snatch Push Press + OHS (4×3+1) (may substitute push press) Use highest weight from last week […]
4.22.15 Box Brief
CREATIVE DIETING: CLEAN EATING DOESN’T HAVE TO BE BORING Kalli Youngstrom – Contributor Breaking Muscle Whether you’re getting ready for a bodybuilding competition, cutting to make weight for a certain sport, or just trying to tighten things up, dieting in a calorie deficit can feel restricting. But the good news is it doesn’t have to. Naturally, there’s […]
Wednesday 4.22.15 On-Ramp
@CFML On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls
Wednesday 4.22.15 Competitor WOD
Warm Up 4 Rounds 1min Max Shoot Throughs 1min Rest *One Rep = Push up, shoot through to hollow, dip, shoot back to hollow **Score reps Strength Snatch Complex (1RM Hip Snatch + Hang Snatch + OHS) WOD “Its a trap!” 15min AMRAP 5 Pull Ups 10 Push Ups 15 KB Swings (55,35) Midline 3×20 DB […]
Wednesday 4.22.2015 Crossfit Kids
Warm-up Mobility- couch stretch- 1 min on each leg Dynamic- run Accessory- 10 jumping lunges 10 weighted lunges Gymnastics 3 rounds 10 push ups 10 squats 10 sit ups Weightlifting Introduce and perform bench press 6×3 add weight each round Metcon 8 Minute AMRAP 10 front Squats 30 single unders/15 dubs 10 jumping pull ups […]
Wednesday 4.22.15 Barbell Club
@CFR5 A: High-Hang Snatch (3/3/2/2/2/2) @50/60/70/70+/70+/70+ 2 sec hold in bottom on last rep If 70 is sharp, you may go up. The goal is good technique & no misses. No extra attempts if you miss, 6 sets total. B: Back Squat (5×5) @73-75 (increase from last week) 3 sec hold on first rep C1: Shoulder Press (4×6) Use highest weight […]
4.22.15 Box Brief
Post 4 of 4 This year we post the attached picture to announce the arrival of…… Coach Merrilee and Coach Daniel’s first…….BABY! (what have we gotten ourselves into?)
4.21.15 Box Brief
Post 3 of 4 This year we post the attached picture to announce the arrival of…… **stay tuned for post 4 of 4, 10am Tuesday 4.21.15
Tuesday 4.21.15 On-Ramp
@CFR5 On-Ramp Class #3 Skill Review: Standing Press Push Press Push/Split Jerk Box Jumps New Skill: MB/Barbell Clean Font Squat Rower Mechanics Double Unders W.O.D.: 3 RDS 200m Run 10 Squat Cleans 20 Dubs (60 singles)
