Tuesday 12.30.14 Competitor WOD
Dynamic Effort Lower Strength Box Squats (6×3 @ 75% 1RM) WOD Happy 30th Birthday Lea 3 Rounds Unbroken 30 Back Squats (75,55) 30 Dubs (x3) 30 Ab Mat Sit-ups **Rx = Each set of 30 must be completed unbroken. If you break up the movements you can restart that movement from 1 to maintain Rx. Special […]
Tuesday 12.30.14 Barbell Club
-: Goblet Squat (3×3) 5 sec negative, 5 sec in bottom position Superset with first 3 sets of snatch, not max effort A: Pause Snatch (1×1) ~1 sec pause at hang (knee) 1 set every 2:00 12 sets total, build to peak single Start at roughly 40-50% of snatch, make 7-10% jumps until 70-80%, then 3-5% jumps until peak […]
Monday 12.29.14 On-Ramp @CFML
@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
Monday 12.29.14 Competitor WOD
Max Effort Upper Strength Upright Row (3RM) WOD Pun Jab (AMRAP – Rounds and Reps) x2 5 min AMRAPs 21 Bar Hops 15 Power Snatches (95,65) 9 T2B **5min Rest between AMRAPs **Pick up where you left off **Score rounds + reps Special Strength 3 x max reps fat bar floor press @ 65% 1RM floor press […]
Monday 12.29.14 Barbell Club
A: Snatch (1×1) 1 rep max 25-30 min – 12-18 sets total B: Tempo Back Squat (8×3) 3 rep max, no 2 sec eccentric, go heavier than previous weeks 50/60/70/75/80/85… Goal: 85%+, be better than last week: 1) Go heavier on the last set, or 2) Get 1-2 more sets at last weeks heaviest set, or 3) Go slightly […]
12.28.14 Box Brief
Holiday WOD Schedule December 31st – 6am, 9:30am(w/ Babysitting), Noon, 4:30pm(w/ Babysitting) WODs only January 1st – 9:30am(w/ Babysitting), Noon and 4:30pm(w/ Babysitting) WODs only Announcements Beginning 1.1.15 the 7:30pm Class time at both boxes will be Open Gym ONLY. There won’ t be any coaches running a 7:30 WOD. Please make note of that beginning in the New […]
Sunday 12.28.14 Competitor WOD
Rest Day
Sunday 12.28.14 Barbell Club
A: Clean Complex (1×1) Clean Pull w/ Shrug + Clean Control weight on the way down after clean pull 1 set every 2:00 12 sets total, build to peak single Start at roughly 40-50% of clean, make 7-10% jumps until 70-80%, then 3-5% jumps until peak B1: Back Squat (8×3) Build to a peak triple by set 6, repeat […]
12.27.14 Box Brief
Reminder Saturday babysitting now 8:30am & 9:30am
Saturday 12.27.14 Competitor WOD
Strength Snatch Balance (1RM – take from rack) WOD “The Bionic Woman” 3min AMRAP “Fran” 21-15-9 Thrusters (95,65) Pull Ups 5min AMRAP “Isabel” 30 Snatches for time (135,95) 7min AMRAP 1/2 “Kelly” 200m Run 15 Box Jumps (24,20) 15 Wall Balls (20,14) **P1 completes 3min AMRAP, P2 Rest, P2 completes 3min AMRAP, P1 Rest. P1 completes […]
