Archive for February 16, 2015

Tuesday 20150217 Open Workout

Posted: February 16, 2015 by eweirick in Uncategorized
Monday 2 March is the start of our next on-ramp class and it is already full. As a reminder to everyone, we do have a cap on the number of athletes in each on-ramp class, so get registered early.

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S/S/S:

Back Squat

5, 5, 5+

add 5 from 2 Feb

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WOD:

“Super-sized Elizabeth”

15-12-9

Power Cleans (185/125)

Weighted Ring Dips (30/20)

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Scaling Options:

75% of 1RM on Power Cleans

No weight ring dips or stationary dips, or box dips

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Xtra:

Legless rope climb work:

Spend 15 min. Get as many as you can but work technique

Pigeon pose (x1 min per side)

Oly Wall stretch x 3 min

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Video courtesy of BOXROXmedia.

Monday 20150216 Open Workout

Posted: February 16, 2015 by eweirick in Uncategorized
Congratulations to these outstanding athletes on their graduation from the on-ramp class! We’re looking forward to many WODs with you all! Welcome to the CF TOTF family!

IMG_7455

S/S/S:

Prep for WOD

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WOD:

Tabata: 20 on, 10 off

8 Rnds – Alt jumping lunge

8 Rnds –HR Push up

8 Rnds – BF Sit Up

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Scaling Options:

Alt lunge (no jump)

HR Push up, with knees down on up

Anchored sit ups

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Xtra:

Snow running. Find a snow covered trail and run.