Friday 4.17.15 Competitor WOD
Max Effort Lower Strength Sumo Deadlift (1RM – limit to 10 reps after warming up) WOD “Boom Boom Pow” 5 Rounds 6 Deadlifts (65% 1RM) 9 Bounds (30,24) 12 T2B **Bound over PVC Special Strength 4×12 Walking Good Morning Lunges **L+R=2 Special Strength 3×15 Banded Pull Throughs https://conjugatefitness.wistia.com/medias/a94gmd98sw Midline 100 Barbell Side Bends **50 each side […]
4.16.15 Box Brief
This week on barbell shrugged, we talk mobility and performance with Roop Sihota from MobilityWOD and San Francisco Crossfit. This is an important question. What are you doing right now to prepare for your next training session? You probably know the WOD well. Time, place, wardrobe, warm-up, etc. – That’s somewhat routine, right? But what […]
Thursday 4.16.15 On-Ramp
@CFR5 On-Ramp Class #2 Skill Review: Squat Dead Lift Push Ups New Skill: Standing Press Push Press Push /Split Jerk Box Jumps W.O.D.: 8min AMRAP 10 Box Jumps 10 Push Presses 10 DeadLifts
Thursday 4.16.15 Competitor WOD
Dynamic Effort Upper Strength Floor Press (6×4, build to heavy set without failure) WOD Running “Jackie” 800m Run 50 Thrusters (45,35) 30 Pull Ups Special Strength 4×8 1 arm DB Row **Build to a heavy set of 8 Special Strength 3 x max reps fat bar strict pull ups with thumb untucked Midline Hollow Rocks, rest […]
Thursday 4.16.15 Barbell Club
@CFML a: High-Hang Clean + Clean (6×2+1) @50/60/70/70/70/70 b: Front Squat (3×3) @80/80/80 c1: Snatch Push Press + OHS (4×3+1) (may substitute push press) c2: RDL (Romanian Deadlift) (4×6)
4.15.15 Box Brief
‘AB’ril Scoreboard Update Half way through ‘AB’ril and it looks like we will need to extend the scoreboard….
Wednesday 4.15.15 On-Ramp
@CFML On-Ramp Class #2 Skill Review: Squat Dead Lift Push Ups New Skill: Standing Press Push Press Push /Split Jerk Box Jumps W.O.D.: 8min AMRAP 10 Box Jumps 10 Push Presses 10 DeadLifts
Wednesday 4.15.15 Competitor WOD
Explosive Strength Strength Clean Complex (Build to a heavy – 2 PC + 2FS + 1 Jerk) WOD “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Midline 100 Banded Crunches
Wednesday 4.15.15 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 B: Back Squat (5×5) @70-73 3 sec hold on first rep C1: Shoulder Press (4×6) C2: Front Rack Reverse Lunge (3×10)
Tuesday 4.14.15 On-Ramp
@CFR5 On-Ramp Class #1 Intro: What is CrossFit? CrossFit Lingo Mobility Dynamic Warm up Bergener Warm Up New Skill: Squat Dead Lift Push Ups W.O.D.: 21-15-12-9 Air Squats Push Ups 100m Run
