Friday 4.10.15 Competitor WOD
Max Effort Upper Strength Hang Snatch (1RM – limit to 10 reps after warming up) WOD The Jesus V2 (AMRAP – Rounds) Every 2:00min for 10 rounds complete 100m Sprint 1 Rope Climb 3 Burpee Box Overs (24,20) 5m HS Walk ** Burpee Box Over – both feet must be on top of the box at the […]
Thursday 4.9.15 On-Ramp
@CFR5 On-Ramp Class #6 Skill Review: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups New Skill: SDHP Snatch Paleo & CrossFit? (after WOD) W.O.D.: 10min AMRAP: -5 Snatches -10 Lunges (L+R=2) -100m Run
Thursday 4.9.15 Competitor WOD
Dynamic Effort Lower Strength Back Squat (1×8 @ 50% + 20#) WOD Humpty Dance (Time) 400m Row –Then– 5 Rounds 10 DB Deadlift (60,45) 10 DB Front Squats (60,45) 10 STOH (60,45) –Then– 400m Row **Rx+ 75,55 **You will use x2 DBs. **20min time cap Special Strength 3×20 Reverse Hyper Glute Partials Special Strength 4×12 Banded Pull […]
4.9.15 Box Brief
I DO CROSSFIT. WHY AM I STILL FAT? If your love handles are lingering, maybe it’s time you look at more than your diet. Abi Reiland March 19, 2015 READ MORE – Box Magazine While there are a number of reasons a person might start CrossFit classes, most hope for some sort of physical transformation. […]
Thursday 4.9.15 Barbell Club
@CFML A: Snatch (3x1x85) 50/60×3, 70/75×2, 80×1 20 min B: Snatch Pull (2x2x85) C: Clean and Jerk (1×85) 50/60/70×2, 75/80×1 20 minutes D: Front Squat (1×85)
Wednesday 4.8.15 On-Ramp
@CFML On-Ramp Class #6 Skill Review: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups New Skill: SDHP Snatch Paleo & CrossFit? (after WOD) W.O.D.: 10min AMRAP: -5 Snatches -10 Lunges (L+R=2) -100m Run
Wednesday 4.8.15 Competitor WOD
Gymnastics 15min working on free standing handstand holds or handstand walks Strength Hang Clean (3×3 @ 75% 1RM) **Use pads to get barbell above knee **Full squat clean Strength Hang Snatch (3×3 @ 75% 1RM) **Use pads to get barbell above knee **Full squat snatch WOD “Communication Breakdown” 5min AMRAP 4 Hang Squat Snatches (105,65) 8 HSPU […]
Wednesday 4.8.15 Barbell Club
@CFR5 A: Snatch (3×85) 50/60×3, 70/75×2, 80×1 20 min B: Clean and Jerk (1×85) 50/60/70×2, 75/80×1 20 minutes C: Clean Pull (3x1x95/100/105) D: Front Squat (2x2x85)
4.7.15 Box Brief
THE REAL CULPRIT BEHIND RUNNING PAIN AND HOW TO FIX IT Maryann Berry – Contributor READ MORE A common myth is that running is bad for your joints because it is high impact and leads to joint wear and tear. But if you are experiencing this wear and tear, consider that running is not the culprit. In […]
Tuesday 4.7.15 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
