12.26.14 Box Brief
Holiday WOD Schedule December 26th – 9:30am(w/ Babysitting), Noon and 4:30pm(w/ Babysitting) WODs only 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. […]
Friday 12.26.14 Competitor WOD
Dynamic Effort Lower Strength Box Squats (6×3 2 75% 1RM) WOD “Forces of Nature” Teams of 3 25min AMRAP 3k Row 30 STOH (45,35) 30 Squat Cleans (75,55) 30 STOH (105,75) 30 Squat Cleans (135,95) 30 STOH (165,115) Max Squat Cleans (195,135) **Split up row and reps however **Score total reps of STOH and Squat Cleans […]
12.25.14 Box Brief
No Classes Today Merry Christmas
12.24.14 Box Brief
Holiday WOD Schedule December 23rd – NO On-Ramp Class at CFR5 December 24th – 6am, 9:30am(w/ Babysitting) & Noon WODs only – “The 12 days of CrossFit WOD “ December 25th – CFML and CFR5 Closed December 26th – 9:30am(w/ Babysitting), Noon and 4:30pm(w/ Babysitting) WODs only December 31st – 6am, 9:30am(w/ Babysitting), Noon, 4:30pm(w/ Babysitting) WODs only January 1st […]
Wednesday 12.24.14 WOD
WOD “12 Days of CrossFit” 1 HSPU 2 OHS (95,65) 3 Snatch (95,65) 4 Snatch Grip Dead Lifts (95,65) 5 Box Jumps (24,20) 6 K2E 7 Burpees 8 Kettlebell Swings (55, 35) 9 Ring Dips 10 Walking Lunges (L+R=1) 11 GHD Sit Ups 12 oz Beer or Ball Slams Complete the workout, like the song. […]
Wednesday 12.24.14 Competitor WOD
Dynamic Oly Strength Snatch Complex (6 Rounds Hang Power + OHS + Squat Snatch) **Build to a heavy complex WOD “12 Days of CrossFit” 1 HSPU 2 OHS (95,65) 3 Snatch (95,65) 4 Snatch Grip Dead Lifts (95,65) 5 Box Jumps (24,20) 6 K2E 7 Burpees 8 Kettlebell Swings (55, 35) 9 Ring Dips 10 Walking […]
12.23.14 Box Brief
Holiday WOD Schedule December 23rd – NO On-Ramp Class at CFR5 December 24th – 6am, 9:30am(w/ Babysitting) & Noon WODs only – “The 12 days of CrossFit WOD “ December 25th – CFML and CFR5 Closed December 26th – 9:30am(w/ Babysitting), Noon and 4:30pm(w/ Babysitting) WODs only December 31st – 6am, 9:30am(w/ Babysitting), Noon, 4:30pm(w/ Babysitting) WODs only January 1st […]
Tuesday 12.23.14 Competitor WOD
Max Effort Lower Strength Front Squat (1RM – less than 10 reps after 50%) WOD “Doctor Deltoid” 2 Rounds of the below, with 3min rest in between rounds –In 3min Complete– 25 KB Swings (55,35) 15 Burpees AMRAP Hang KB Snatches in remaining time 1min Rest –In 3 minutes Complete– 25 KB Swings (55,35) 15 Burpees […]
Tuesday 12.23.14 Barbell Club
@CFML A: Hang Clean and Jerk (1×1) 1 rep max, you may max your hang clean 40-75%: 4-5 doubles (1:00-1:30 rest) 75%+: 5+ singles (1:30-3:00 rest) 30 min -: Hang Clean (1×1) B: RDL (Romanian Deadlift) (3×3) 100/110/120% of today’s best hang clean C: 1 1/4 Front Squat (8×2) start heavier than normal 60%+, max double
Monday 12.22.14 On-Ramp @CFML
@CFML On Ramp Class #1 Skill Review: What is CrossFit? CrossFit Lingo Mobility Dynamic Warm up, Bergener Warm Up New Skill: Squat Dead Lift Push Ups W.O.D.: 15-12-9 Air Squats Push Ups 200m Run
