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Thursday September 18th- 0700-0730 OnRamp/CF101

September 18, 2014

Second to last OnRamp/CF 101 class…!

We will do a quick Clean Review and then build on the air squats you all have been learning and loving oh-so much!
Front Squat, back Squat… and then the final skill learned on this day is one of the most challenging lifts we do in CF.. the overhead Squat.

Mini-WOD
3RFT
200m Run
10 Back Squat
10 Front Squat
5 OH Squat

Wednesday September 17th- 0700-0730 OnRamp/CF101

September 17, 2014

Three more days of OnRamp/CF 101. Finishing out the week strong is critical as we are going to be putting everything we have learned over the last few weeks together in more complicated lifts. Some you will see regularly in WODs… Others rarely, but you need to know what they look like and the mechanics of them to be fundamentally sound.

We will briefly review Wall Balls and then get straight to business.

Clean
Power Clean
KB Clean

Mini-WOD
3 RFT
Run 200M
5 Clean
10 Power Clean
10 KB Clean (5 each arm)
Run 200M

Wednesday, 17 Sep 2014 (1200) – No Formal Class

September 17, 2014

Folks – no formal class today. Please treat this as a recovery day. If you want a WOD, then do the following -

AMRAP 20
300M row
600M run (3 laps around garage 8th deck)

For recovery, keep a nice steady pace; for performance, get after it!!

Tuesday, 16 Sep 2014 (1200)

September 16, 2014

Hope everyone is recovering from SPINFIT yesterday…I know my quads will need a couple of days to heal up! So, today we will go easier on the legs.

Meet out in the garage at 1200. I may be late due to an offsite meeting at 1000, but I should get out there by 1220, so please warmup on your own if I am not there.

Warmup:
jog to garage or two laps
mobility/calisthenics (do the shoulder stretches with the band)
3 rounds – 10 PVC shoulder press, 10 pullups, 10 lunges

WOD: 5 x 5 shoulder press

In between each set of shoulder press, do 10 hanging leg lifts into an L-sit hang (hnag from a bar and bring your legs up into an “L” and then back down.

If we have enough time, we may do an extra credit METCON.

Tuesday September 16th- 0700-0730 OnRamp/CF101

September 16, 2014

Medball Clean Review

Then we will dive right into the following:
Wall Ball
Double Unders
KB Swings

Mini-WOD
4 rounds for time:
10 wall ball
15 KB Swings
20 Double Unders

Cash Out TBD

Tuesday, 16 Sep 14 (0730)

September 16, 2014

No instructors available tomorrow, however here is your WOD.

W/U:
Lap/Cals/Stretch
3 Rds
5 Pull Ups
10 Med Ball Cleans
15 Bar Lunges

WOD:
21-15-9
Push Press (95/65)
Burpees
Sit Ups

Monday, 15 Sep 2014 (1100)

September 15, 2014

Please note the earlier time – 1100! As posted last week, we are combining our CrossFit class with the spin class today! Meet in the spin room. If you don’t know how to setup you spin bike, please be there 5-10 minutes early.

WOD:
~15 minutes spin, then

AMRAP 10
10 pushups
20 squats

~10 minutes spin

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