Wednesday 2.4.15 Crossfit Kids
Game Pizza Delivery!! Fireman Obstacle Course Gymnastics Push ups L-Sits and Planks Game Plank Leapfrog Weightlifting Deadlifts Deadlift zombie Walk Metcon “DiDi Monster”! 12-7-5 Deadlifts push ups Cool Down yoga stretch Rope Swings
Wednesday 2.4.15 Barbell Club
@CFR5 A: 2 Position Snatch (10×1) Knee/Floor 25 min cap B1: Front Squat (5x3x85) 3-5 warmup sets, then 5x3x85 25 min B2: Power Clean and Jerk (6×1+2) 1 Power Clean + 2 Jerks Superset with front squat
2.3.15 Box Brief
Bladder Function Redux: Be Normal Not Common We’re back talking about pelvises and the rest of the south 40! This time we define what is normal for daily bladder function and what is “dys-normal” but unfortunately common. Dr. Dianna DiToro describes normal bladder function and why you should care about the fact that almost all […]
Tuesday 2.3.15 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 2.3.15 Competitor WOD
Dynamic Effort Upper Strength 4 Rounds Max C2B Max Kipping Pull Ups Max Strict Pull Ups **Perform unbroken, score lowest reps WOD “2min Drill” 2min at each movement, with 2min rest after each AMRAP 10 Power Snatches, max Burpees 15 Push Jerks max HSPU 20 HR Push Ups, max Air Squats 20 HR Push Ups, […]
Tuesday 2.3.15 Crossfit Kids
Warm-up Med Ball Crabwalk, bearcrawl warm up Leader Circle warm up Weightlifting Thruster Dynamics Clean Front Squat Push press 5×5 thrusters Gymnastics Chalked Hands wall jumps Jump Rope Metcon 8 Min AMRAP12 Wall Balls 1 Rope Climb 12 Dumbbell weighted squats 24 jump ropes Cool Down yoga stretch
Tuesday 2.3.15 Barbell Club
@CFML A: 2 Position Snatch (10×1) Knee/Floor 25 min cap B1: Front Squat (5x3x85) 3-5 warmup sets, then 5x3x85 25 min B2: Power Clean and Jerk (6×1+2) 1 Power Clean + 2 Jerks Superset with front squat
2.2.15 Box Brief
Can you use CrossFit as therapeutic tool to rewire yourself? “Why CrossFit Will Change Your Life (Funny)” After a divorce left him devastated, John Kim was looking for a way to heal. Here’s why CrossFit transformed his life, and why it might change yours. 1. A since of belonging 2. A chance to get back […]
Monday 2.2.15 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 2.2.15 Competitor WOD
Max Effort Lower Strength Back Squat (1RM – less than 10 reps after 50%) WOD Secilla (Time) 21-15-9-6-3 Cal Row Wall Balls (20,14) Deadlifts (255, 155) **20min time cap Special Strength 3×12 Good Mornings Special Strength 3×10 Reverse Hyper *Heavy Abs/Core 3×15 DB Leg Raises Finisher/Recovery 50 banded leg extensions 50 banded leg curls
