Thursday 1.29.15 On-Ramp
@CFR5 On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls
Thursday 1.29.15 Competitor WOD
Max Effort Lower Strength Back Squat (Max Reps, 1 attempt (45,35)) WOD “Planet CrossFittness” 1-2-3-4-5-6-7-8-9-10 Hang Cluster (75,55) After each round complete 1 round of “Cindy”; 5 Pull Ups, 10 Push Ups, 15 Air Squats **20min Time Cap Special Strength 3×8 Deadlift 50% 1RM with green band tension Special Strength 3×6 Glute Hame Raises with hands […]
Thursday 1.29.15 Barbell Club
@CFML A: 2 Position Clean + Jerk (8×1) Hang Clean + Clean (floor) + Jerk 25 min MAX B: Clean Pull (5×2) EMOM – short rest! Start at heaviest weight for 2 position clean + jerk. Increase weight each set. No more than 120% of best clean. C: Snatch Balance + OHS (8×1+2) 1 Snatch Balance + 2 OHS 20 min […]
1.28.15 Box Brief
Double, Double Toil and Trouble Expert Dave Newman dissects the double-under and offers tips that transfer over to triple-unders. On the surface, the double-under is simple. Grab a jump rope and let it pass under your feet twice each time you jump. When double-unders go well, they are a thing of beauty. The rope is […]
Wednesday 1.28.15 On-Ramp
@CFML On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls
Tuesday 1.28.15 Crossfit Kids
Warm-up Squat tag Lax Ball garbage clean up Weightlifting Thruster Gymnastics ring rows Game Squat Squat Goose Metcon 5 thrusters gym bear crawl 5 jumping pull ups 10 bar hops Game Crossfit follow the leader
Wednesday 1.28.15 Competitor WOD
Warm-up x3 Plyo Push Ups Every 15sec for 10 Rounds Strength Power Snatch (12×1 @ 70% 1RM) Strength Power Clean (12×1 @ 70% 1RM) WOD “Bombo Genisus” 2000m Row Then, 30-20-10 Dubs (x3) Sit Ups *20min time cap Extra Credit 100 banded pull aparts laying on bench
Wednesday 1.28.15 Barbell Club
@CFR5 A: 3 Position Snatch (10×1) Upper Thigh/Knee/Floor 25 min cap B1: Front Squat (5x3x80) 3-5 warmup sets, then 5x3x80 25 min B2: Power Clean and Jerk (6×1+3) 1 Power Clean + 3 Jerks Superset with front squat
Tuesday 1.27.15 Crossfit Kids
Warm-up Jumpers 3 times 5 box jumps 5 tuck jumps 5 jumping jacks 5 jumping lunges 5 squat jumps Gymnastics 3 Rope climbs or scales thereof Weightlifting Overhead Squats 8 rounds 3 lifts each round coach loaded bar Metcon 21-15-9 Front Squat Burpee Bar Hops Cool Down Yoga stretch
1.27.15 Box Brief
Winter Storm “Juno”, Schedule Update 1.27.15 Normal Schedule. Posts to blog, email and social media will be made is schedule changes. WHAT IS A FOAM ROLLER, HOW DO I USE IT, AND WHY DOES IT HURT? Self-myofascial release, also known as “foam rolling,” has transformed from a once mysterious technique used only by professional athletes, […]
