4.15.15 Box Brief
‘AB’ril Scoreboard Update Half way through ‘AB’ril and it looks like we will need to extend the scoreboard….
Wednesday 4.15.15 WOD
Explosive Strength WOD “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest $ Out 100 Banded Crunches
Wednesday 4.15.15 On-Ramp
@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
Wednesday 4.15.15 Competitor WOD
Explosive Strength Strength Clean Complex (Build to a heavy – 2 PC + 2FS + 1 Jerk) WOD “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Midline 100 Banded Crunches
Wednesday 4.15.15 Barbell Club
@CFR5 A: High-Hang Snatch (3/3/2/2/2/2) @50/60/70/70/70/70 2 sec hold in bottom on last rep B: Back Squat (5×5) @70-73 3 sec hold on first rep C1: Shoulder Press (4×6) C2: Front Rack Reverse Lunge (3×10)
Tuesday 4.14.15 WOD
Dynamic Effort Lower Strength Back Squat (1×8 @ 50% + 30#) **Warm Up Reps x8 w/ empty barbell x6 @ 35% x4 @ 50% x8 @ 50% + 30# (working set) **If you fail stop, do not drop weight and continue. Next week we will change the variation **If you failed last week, complete warm up […]
Tuesday 4.14.15 On-Ramp
@CFR5 On-Ramp Class #1 Intro: What is CrossFit? CrossFit Lingo Mobility Dynamic Warm up Bergener Warm Up New Skill: Squat Dead Lift Push Ups W.O.D.: 21-15-12-9 Air Squats Push Ups 100m Run
Tuesday 4.14.15 Competitor WOD
Dynamic Effort Lower Strength Back Squat (1×8 @ 50% + 30#) **Warm Up Reps x8 w/ empty barbell x6 @ 35% x4 @ 50% x8 @ 50% + 30# **If you fail stop, do not drop weight and continue. Next week we will change the variation **If you failed last week, complete 1×4 @ 50% and […]
Tuesday 4.14.15 Barbell Club
@CFML A: High-Hang Snatch (3/3/2/2/2/2) @50/60/70/70/70/70 2 sec hold in bottom on last rep B: Back Squat (5×5) @70-73 3 sec hold on first rep C1: Shoulder Press (4×6) C2: Front Rack Reverse Lunge (3×10)
4.13.15 Box Brief
24 Heroes in 24 Hours CLICK HERE FOR TICKETS FACEBOOK EVENT PAGE On May 22, 2015, CrossFit Main Line in Ardmore, Pennsylvania, will host the 3rd Annual 24 in 24 event: 24 Heroes in 24 Hours. Starting at 0930 on Friday the 22rd, athletes will perform a “Hero WOD” every hour for 24 straight hours. […]
