Tuesday 3.31.15 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)
Tuesday 3.31.15 Competitor WOD
Dynamic Effort Lower Strength Back Squat (1×8 @ 50% 1RM + 10#) Warm Up: x8 w/ empty bar x6 @ 25% x4 @ 35% x8 @ 50% + 10# (working set) WOD “Beast of Burden” 10-9-8-7-6-5-4-3-2-1 Deadlifts (225,185) 1-2-3-4-5-6-7-8-9-10 Ring Dips Special Strength 5×5 Anderson Front Squat **Work at 70% 1RM front squat **Use boxes and […]
Tuesday 3.31.15 Barbell Club
@CFML A: Power Snatch (4x2x75-85) B: Power Clean and Jerk (4x2x75-85) C: Back Squat (1×1) Announcements: **Easter Sunday 8:30am only w/ babysitting only, no yoga **Barbell Club 10:30am Saturday @ ML
3.30.15 Box Brief
15.5 Inner Box Battle Winner is….. Mike Viola – Rx 9:40
Monday 3.30.15 On-Ramp
@CFML 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)
Monday 3.20.15 Competitor WOD
Max Effort Upper Strength Close Grip Bench (1RM – less than 10 reps after 50%) **Make large jumps, do not repeat previous 1RM. jump 5# over WOD “Kicking and Screaming” 12min AMRAP 5 Power Snatches (135,95) 15 Wallballs (20,14) **Score total rounds + reps Special Strength Push Jerk @60% – 30 Reps 2 Minutes Rest Push […]
Monday 3.30.15 Barbell Club
@CFR5 A: Clean and Jerk (3+1×75, 2+1×80, 1×85, 1×90, 1×95) 3-4 warm-up sets 25 minutes B: Clean Pull (3x3x95) 5-10 minutes C: Back Squat (5x3x87) 3-4 warmup sets, then 5x3x87 20-25 min D: Reverse Plank (3×60) -optional- 5 minutes
Sunday 3.29.15 Competitor WOD
Rest Day
3.28.15 Box Brief
CFR5 Athletes host benefit for Special Education Children Join CFR5 Athletes Tarik and Fatima on Saturday as they raise money for a great cause. Monies collected at the event will go to Enabling Minds classroom project in Haiti to support education of children with developmental disabilities.
Saturday 3.28.15 Competitor WOD
Strength Snatch Complex (Build to a heavy hand snatch + snatch) WOD “Eva” 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups **In teams of 2, run together, split reps up however you would like
