Tuesday 4.7.15 Competitor WOD
Dynamic Effort Upper Strength Chest-To-Bar Pull-ups (Max Reps 2min ) Strength Ring Dips (Max Reps 2min ) WOD Happy Birthday Coach Daniel! “Danny” 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-ups In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of […]
Tuesday 4.7.15 Barbell Club
@CFML 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)
4.6.15 Box Brief
‘AB’ril Scoreboard Update THE BRUTAL TRUTH ABOUT GETTING TO THE CROSSFIT GAMES THE BRUTAL TRUTH ABOUT GETTING TO THE CROSSFIT GAMES Amanda Allen – Guest Contributor Read More Every day around the globe, young and old alike are waltzing into their local boxes, declaring their dreams to “go to the Games.” And every day around the […]
Monday 4.6.15 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 4.6.15 Competitor WOD
Max Effort Lower Strength Deadlift (3RM – Conventional Grip and Set up) WOD Awful Waffle (Time) 40 Row for Cals 35 Dubs (x2) 30 KB Swings (70/55) 25 HR PushUp 20 Deadlifts (225/145) 15 Hang Power Clean (135/95) 10 STOH (135/95) Special Strength 4×10 Banded Step Ups **Back Racked barbell, banded (20,16) Special Strength 3×12 Dimmel Deadlifts […]
Monday 4.6.15 Barbell Club
@CFR5 A: Clean and Jerk (2-3 attempts @ 90+) 25 minutes B: Clean Pull (3x2x105) 5 minutes C: Snatch (3 attempts @ 90+) 25 min
4.5.15 Box Brief
Easter Sunday Schedule 8:30am WOD Only w/ babysitting Paleo Macadamia-Coconut Chocolate Chip Cookies Recipe April 4, 2015 Paleo Newbie Blog, byTrina Dry Ingredients: 1 1/3 cup almond flour 1/2 tsp soda 1/2 tsp salt 1 cup unsweetened shredded coconut Wet Ingredients: 1/4 cup raw honey 1/2 cup Paleo Macadamia-Coconut Butter 1 egg, whisked 1 tsp pure […]
Sunday 4.5.15 Competitor WOD
Rest Day
4.4.15 Box Brief
Can You Maintain or Even Build Strength While Losing Body Fat? By Barbell Shrugged Yes, you can. But first have to avoid some of the common mistakes and misconceptions that can destroy your progress. We got together with Barbell Bikini coach Jackie Perez, as well asBarbell Shredded coach and Crossfit Games athlete Mike McGoldrick, to answer some of the most important nutrition and training questions […]
Saturday 4.4.15 Competitor WOD
Strength Snatch Blocks (Heavy single – from high blocks) WOD Perfect 10 (5 Rounds for reps) Teams of 2 5-4-3-2-1 AMRAP 10 HSPU 10 Hang Cleans (75,55) 10 Wall Balls (20,14) **P1 5min AMRAP, P2 Rest. Then P2 5min AMRAP, P1 Rest. Continue down the AMRAP ladder. P2 picks up where P1 left off. **Score combined rounds […]
