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Strength/Skill Work: Single support deadlift WOD 10 power clean and jerks (Use 70% of 5RM Jerk not to exceed 135/95lbs) 5 rounds of Cindy* 10 power clean jerk 3 rounds of Cindy 10 power clean and jerk 1 round of Cindy For time. *Cindy is a CrossFit work-out where one round is equal to 5 pull-ups, 10 push-ups and 15 squats. ***REMINDER that CFA’s class schedule has been significantly modified and will [...] Strength/Skill Work:Single support deadlift WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Thrusters (70% of thruster 5RM not to exceed [...] Coach Corey demonstrates his indomitable spirit Strength/Skill Work: Single support deadlift WOD 21-18-15-12-9-6-3 Kettlebell swing [...] Strength/Skill Work Single support power cleans (SS deadlifts if you have never done them): Find your 5,3, or 1 rep max depending on what you last completed. Do not move up in weight until you can perform the desired number of reps without touching the unsupported leg on the ground. WOD 21-15-9 cleans (full squat) ring dips For time. Reminder that Monday, [...] CrossFit and ICE Strength/Skill Work Single support deadlifts: Find your 5,3, or 1 rep max that you can complete bilaterally depending on what you last completed. First time? Begin with a 5 rep max. WOD “Nancy” 5 rounds of 400m run 15 overhead squats For time. Please note: There will be a 25 minute cap on this work-out. Men are prescribed at 95lbs and 65lbs. [...] Strength/Skill Work Single support deadlift: find a bilateral 5 rep max WOD “Double-up” 20-15-10-5
5-10-15-20 For time. This WOD was first completed on 090528. If you did the workout that day check your notebook and use the same load for push press [...] Strength/Skill Work:Kipping pullup or muscle-up practice WOD: “Fran” 21-15-9 Thrusters (M-95lbs, W-65lbs) Pullups For time. ——————————————————————————————————————————————————————————————– ICE Training Strength/Skill Work: Single support deadlift: find a weight at which 5 reps can be completed on both legs. Note: You may NOT touch the ground with the unsupporting leg until after the fifth rep is completed with the bar on the ground. WOD: 21-15-9 Thrusters (M-95lbs, W-65lbs) Chest-to-bar [...] |
 
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