Tuesday 1.27.15 On-Ramp
@CFR5 On-Ramp Class #3 Skill Review: Standing Press Push Press Push/Split Jerk Box Jumps New Skill: MB/Barbell Clean Font Squat Rower Mechanics Double Unders W.O.D.: 3 RDS 200m Run 10 Squat Cleans 20 Dubs (60 singles)
1.27.15 Competitor WOD
Max Effort Upper Strength Press Complex (1RM – Push Press + Power Jerk + Split Jerk) **Take from rack WOD “Glass Ceiling” 7 Rounds 1 Deficit HSPU 3 Burpee Bar Muscle Ups 5 Hang Power Snatches (95,65) 7 Bounds (30,24) **20min time cap Special Strength 3×8 DB High Pull Special Strength Windmill Reverse Fly https://www.youtube.com/watch?v=mYpUNmyHa7o Abs/Core […]
Tuesday 1.27.15 Barbell Club
@CFML 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
1.26.15 Box Brief
Winter Weather As of now no changes to the schedule. Stay tuned to the blog, your email and social media sites for updates. The Ten Commandments of Weightlifting . . . and of Life Click Here for the full article The iron bar has spoken. Here are the Ten Commandments of Weightlifting. Conveniently, these also […]
Monday 1.26.15 Crossfit Kids
Warm Up 1 min each for 2 rounds wall sits-squat jumps-inchworm push ups-wall walks Strength and Gymnastics Back Squats- 1 RM 10 lifts or less- small jumps Review Rope Climbs MetCon 3 Rounds for time’ 10 deadlifts 8 front squats 8 box jumps 10 push ups
Monday 1.26.15 On-Ramp
@CFML On-Ramp Class #3 Skill Review: Standing Press Push Press Push/Split Jerk Box Jumps New Skill: MB/Barbell Clean Font Squat Rower Mechanics Double Unders W.O.D.: 3 RDS 200m Run 10 Squat Cleans 20 Dubs (60 singles)
Monday 1.26.15 Competitor WOD
Dynamic Effort Lower Strength Clean (12×2 @ 75% 1RM) **This is a squat clean, TNG WOD “2015 Firefighter Throwdown Event 4” 10min AMRAP 60 Wallballs (20,14) 30 Deadlifts (255, 165) 15 Pull Ups **Rx+ Fat Bar Deadlifts Special Strength 50 Banded Pull Throughs http://conjugatefitness.wistia.com/medias/a94gmd98sw Special Strength 3×30 Belt Squat Walking (L+R=1) http://conjugatefitness.wistia.com/medias/20vte1e8is Abs/Core 3×20 Banded GHD […]
Monday 1.26.15 Barbell Club
@CFR5 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 […]
1.25.15 Box Brief
Yoga at CrossFit R5 11am Don’t forget, Yoga is this Sunday at R5, 11am
Sunday 1.25.15 Competitor WOD
Rest Day
