Monday 3.2.15 On-Ramp
@CFML 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
Monday 3.2.15 Competitor WOD
Max Effort Upper Strength Floor Press (8RM – for max weight + micro band) WOD “Ultimate Warrior” 0:00 – 3:00 2 Rounds 6 Thrusters (75,55) 20 Dubs (x1) 3:00 – 6:00 2 Rounds 8 Thrusters 20 Dubs 6:00 – 9:00 2 Rounds 10 Thrusters 20 Dubs **Continue up the ladder, adding 2 thrusters until you fail. […]
Monday 3.2.15 Barbell Club
@CFR5 A: Hang Clean and Jerk (10×2+1) -: Clean Pull + Hang Clean + Jerk (0X0) For reference only. B: Snatch Pull (5x3x95-115) 5 sec negative on last rep C1: Plank (3×20) C2: Glute Bridge (3×10) C3: Banded Walk (3×10/side)
3.1.15 Box Brief
CrossFit Open 15.1 — Complete! Congrats to all the Athletes that completed 15.1 on Friday night. One WOD down, Four to go…..
Sunday 3.1.15 Competitor WOD
Rest Day
Saturday 2.28.15 Competitor WOD
Strength Squat Jerk (1RM – in less than 10 reps past 50%) WOD Rowdy Roddy Piper (3 Rounds for reps) Teams of 2 5min AMRAP Clean + Hang Clean (135,95) –3min Rest– 10min AMRAP 10 Cal Row 10 Pull Ups 10 Burpees 10 Wall Balls (20,14) –3min Rest– 5min AMRAP Bear Complex (135,95) **CL+FS+PP+BS+BNP **Score total reps […]
Friday 2.27.15 Competitor WOD
Max Effort Upper WOD #1 “CrossFit Games Open 15.1” 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# WOD #2 “CrossFit Games Open 15.1A” 6-Minutes to Establish: 1-RM Clean and Jerk Special Strength 3×10 DB Skull Crusher Special Strength 3x1min for max weight barbell lockout overhead + […]
2.26.15 Box Brief
CrossFit Open WOD 15.1 Join us Thursday 8pm at the Box to watch 15.1 announced live. 15.1 will be programmed into all Friday class times. If you are registered for the Open please attend the 4:30 and 5:30pm WODs, where Judges will be made available. When you arrive please sign into Wodify so we can […]
Thursday 2.26.15 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 2.26.15 Competitor WOD
Dynamic Effort Lower Strength Front Box Squat (12×2 @ 80% 1RM) WOD “Redneck Riviera” 12min AMRAP 1 Rope Climb 2 Deadlifts (135,95) 3 Squat Cleans (135,95) 4 HSPU Special Strength 3×8 single legged hip bridge Special Strength 3×25 banded pull throughs Abs/Core 6x1min static banded ab hold Finisher/Recovery 100 Reverse Hypers **In as few sets as […]
