Thursday 3.5.15 On-Ramp
@CFR5 On-Ramp Class #2 Skill Review: Squat Dead Lift Push Ups New Skill: Standing Press Push Press Push /Split Jerk Box Jumps W.O.D.: 8min AMRAP 10 Box Jumps 10 Push Presses 10 DeadLifts
Thursday 3.5.15 Competitor WOD
Dynamic Effort Upper Strength Press Complex @ 75% Strict Press (3×5 Strict Press, 3×5 Push Press, 3×5 Push Jerk ) WOD “Superfly Splash” 21-15-9 OHS (135,95) KB Swings (55,35) Special Strength 3×10 single arm DB bench press **increase to heavy load Special Strength 3 x 10 single arm bent over DB Row **position hand on […]
Wednesday 3.4.15 On-Ramp
@CFML On-Ramp Class #2 Skill Review: Squat Dead Lift Push Ups New Skill: Standing Press Push Press Push /Split Jerk Box Jumps W.O.D.: 8min AMRAP 10 Box Jumps 10 Push Presses 10 DeadLifts
Wednesday 3.4.15 Competitor WOD
Explosive Strength WOD “Mr. Socko” EMOM for 7min Rd. 1 Power Snatch, Rd. 2 Power Clean, Rd. 3 STOH Min. 1 – 7 reps Min. 2 – 6 reps Min. 3 – 5 reps Min. 4 – 4 reps Min. 5 – 3 reps Min. 6 – 2 reps Min. 7 – 1 rep **Increase […]
Wednesday 3.4.15 Barbell Club
@CFR5 A: Snatch Complex (5×3) 3 Muscle Snatch + 3 Snatch Balance + 3 OHS B: Snatch Deadlift + Hang Snatch (5x2x70) (Snatch Deadlift + Hang Snatch) x 2 C: Snatch Deadlift (3x5x100) C: Push Press + Jerk (3×2+2×60)
Wednesday 3.4.15 crossfit Kids
Warm-up handstand walk 10 supermans 10 bananas 10 side to side bar jumps 10 push ups 30 second jump rope Gymnastics Handstand practice Weightlifting Snatch mechanics Metcon NFT 4 Rounds 4 Snatches 8 box jumps- 24 inches
Tuesday 3.3.15 On-Ramp
@CFR5 On-Ramp Class #1 Intro: What is CrossFit? CrossFit Lingo Mobility Dynamic Warm up Bergener Warm Up New Skill: Squat Dead Lift Push Ups W.O.D.: 21-15-12-9 Air Squats Push Ups 100m Run
Tuesday 3.3.15 Competitor WOD
Dynamic Effort Lower Strength Sumo Deadlift (6×3 @ 50% 1RM + Band Tension) > 300# 1RM green band < 300# 1RM blue band **Reset at the bottom of every Sumo Deadlift WOD “Mr. Perfect” In 15min Complete 2K Row In remaining time AMRAP 10 Deadlifts (BW) 10 Box Jumps (20,20) **Score time of 2K row and […]
Tuesday 3.3.15 Barbell Club
@CFML A: Snatch Complex (5×3) 3 Muscle Snatch + 3 Snatch Balance + 3 OHS B: Snatch Deadlift + Hang Snatch (5x2x70) (Snatch Deadlift + Hang Snatch) x 2 C: Snatch Deadlift (3x5x100) C: Push Press + Jerk (3×2+2×60) 2 Push Press + 2 Jerk
3.2.15 Box Brief
CrossFit Open Weekly Inner Box Battle 15.1 winner is….. ($100 lululemon apparel) Congrats to Dan Molino and Beth Simek Similar to the CrossFit Open and Games, the points equaled the place the Athlete earned in an event (i.e. first place = 1 point), and the winner had the lowest points on Fridays WOD. Because there was a […]
