3.21.15 Competitor WOD
Strength Clean Complex (Build up to a near max, Hang Clean + Clean) **These are full squat clean WOD “The Don” For time: 66 Deadlifts, 110# 66 Box jump, 24″ 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55# 66 Wall ball shots, 20# 66 Burpees 66 Double-unders In […]
3.20.15 Box Brief
THE FEMALE GUIDE TO GETTING LEAN So many times women ask me, “How can I lose this?” while they’re pinching whatever area they want gone. While no two women are exactly the same, there are a few general tips that I can throw out there for you that do the trick whether you’re leaning up […]
Friday 3.20.15 Competitor WOD
Max Effort Lower WOD “CrossFit Games 15.4” 8 minutes of: 3 handstand push-ups 3 cleans (185,125) 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each […]
3.19.15 Box Brief
Congrats Kevin Gillespie! 765 Reps – Scaled! (5 Rounds + 15 Reps)
Thursday 3.19.15 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 3.19.15 Competitor WOD
Dynamic Effort Upper Strength Press Complex (@ 75% 1RM strict press + 10#) 3×5 Strict Press 3×5 Push Press 3×5 Power Jerk **If you fail to complete all of the strict press or push press, stop decrease weight by 5# and continue with 3×5 power jerk WOD “Froot Loops” 5 Rounds In 3min Complete 400m Sprint […]
Thursday 3.19.15 Barbell Club
@CFML A: Clean and Jerk (3+1×75, 2+1×80, 2+1×85, 1×90) up to 10 seconds rest between reps 3-4 warm-up sets 25 minutes B: Clean Pull (3x3x90) 5-10 minutes C: Back Squat (5x3x85) 3-4 warmup sets, then 5x3x85 20-25 min D: Reverse Plank (3×60) -optional- 5 minutes
3.18.15 Box Brief
CrossFit Open 15.3 Three down, two to go. Great job Post by CrossFit Main Line and CrossFit R5.
Wednesday 3.18.15 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 3.18.15 Competitor WOD
Explosive Strength Skill Depth Jump for max height (Score height in inches) **Step off box at knee height WOD Happy 52nd Birthday Curt Nelson! 52 Cal Row 52 Box Jumps (24,20) 52 Push Ups 52 DB Clusters (35,25) 52 Lunges (L+R=2) **20min time cap Midline 3 Rounds 30sec Plank Hold 10sec Rest 30sec Flutter Kick 10sec […]
