Wednesday 3.18.15 Barbell Club
@CFR5 A: Clean Deadlift + Clean (5x2x75) (Clean Deadlift + Hang Clean) x 2 B: Clean Deadlift (5x3x100) C1: Snatch Balance + OHS (3×2+2×75) C2: Push Press + Jerk (3×2+2×70) 2 Push Press + 2 Jerk
Wednesday 3.18.15 Crossfit Kids
Warm-up Relay Races! Crab walk-10 slow squats- 10 lunges- 10 fast squats- shuffle- 10 slow squats- karioke- 10 fast squats- bear crawl- 10 slow squats Gymnastics EMOM- 10 minutes 1 hanstand 10 singles Weightlifting Introduce split jerk 4 rounds for 5 lifts Warm-up 15.3 10 minute AMRAP 7 pull ups 7 push ups 20 wall […]
3.17.15 Box Brief
Happy St. Patricks Day! Make sure you stop by for the afternoon happy hour. Green beer and good times will be on tap! Tinkering Trainers By Andréa Maria Cecil March 2015 CrossFit coaches detail their successful and unsuccessful programming experiments in the search for measurable, observable and repeatable results. CrossFit athletes are a skeptical bunch. […]
Tuesday 3.17.15 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
Tuesday 3.17.15 Competitor WOD
Dynamic Effort Lower Strength Sumo Deadlift (6×3 Sumo Deadlift @ 60% 1RM + Band Tension ) >300# 1RM green band <300# 1RM blue band WOD “Lucky Charms” 200m Run 17 Deadlifts (225,135) 17 Burpees Bar Hops 200m Run 17 Front Squats (135,95) 17 Burpess Bar Hops 200m Run 17 OHS (95,65) 17 Burpees Bar Hops 200m […]
Tuesday 3.17.15 Barbell Club
@CFML A: Clean Deadlift + Clean (5x2x75) (Clean Deadlift + Hang Clean) x 2 B: Clean Deadlift (5x3x100) C1: Snatch Balance + OHS (3×2+2×75) C2: Push Press + Jerk (3×2+2×70) 2 Push Press + 2 Jerk
3.16.15 Box Brief
Don’t forget to submit your 15.3 Open WOD Score on Games.CrossFit.com THE FAT LOSS “SECRET”- YOU’RE JUST NOT WORKING HARD ENOUGH I’m tired of it. People come to me seeking some magical advice in terms of an exercise machine or routine that will transform their body. Many do it either in preparation for a […]
Monday 3.16.15 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 3.16.15 Competitor WOD
Max Effort Upper Strength Press Complex 7×1 (x1 Push Press, x 2 Power Jerk, x3 Split Jerk) **Complete the first 2 sets as a warm up 1min apart **Complete the next 5 sets 2min apart, building to a heavy complex WOD “Boo Berry” 15min AMRAP 8 T2B 4 Power Cleans (155,105) 30sec. Rest **Score rounds […]
Monday 3.16.15 Barbell Club
@CFR5 A: Clean and Jerk (2×3+1×75, 2×2+1×80) up to 10 seconds rest between reps 3-4 warm-up sets 25 minutes B: Clean Pull (3x4x85) 5-10 minutes C: Back Squat (5x3x83) 3-4 warmup sets, then 5x3x78 20-25 min D: Plank (2×20) -optional- Plank/Side/Side 5 minutes
