7.17.15 Box Brief
Don’t Forget…. POOL PARTY!!!! When: July 17th 6pm-11pm Where: The Shine Residence All CFML/R5’ers and families are welcome! Please let us know if you plan to attend by visiting the Facebook event page CLICK HERE TO ATTEND Mike and Erin will be providing: burgers, brats, dogs, chips, fruit, non-alcoholic drinks, and assorted desserts. Please feel […]
Friday 7.17.15 WOD
Max Effort Upper Strength Power Clean + Push Press (1RM ) WOD “Hang Squat Clean Bi-Athalon” 400 Meter Run 21 Hang Squat Cleans (115,85) 400 Meter Run 15 Hang Squat Cleans 400 Meter Run 9 Hang Squat Cleans **200 Meter Run Penalty Each Time The Bar is Dropped **20min Time Cap $ Out 4×20 seconds each […]
Friday 7.17.15 Competitor WOD
Max Effort Upper Strength Power Clean + Push Press (1RM ) WOD “Hang Squat Clean Bi-Athalon” 400 Meter Run 21 Hang Squat Cleans (115,85) 400 Meter Run 15 Hang Squat Cleans 400 Meter Run 9 Hang Squat Cleans **200 Meter Run Penalty Each Time The Bar is Dropped **20min Time Cap Special Strength 5RM Barbell Bent […]
7.16.15 Box Brief
It’s Not About Demonizing Dairy: Alternative Calcium Sources Tarah Chieffi Guest Contributor – BreakingMuscle.com Click Here to Read More If you think milk is the only way to get bone-building calcium into your diet, then put down that glass and listen up. I am not here to demonize dairy, though I do have some strong opinions […]
Thursday 7.16.15 WOD
Dynamic Effort Lower Strength Snatch Balance (6×2 @ 55% 1RM Snatch) WOD “Electric Ladyland” 15min AMRAP 7 Burpee Pull-ups 14 Single Arm KB Thrusters (45,25) 21 Box Jumps (24,20) **KB Thrusters: rotate arms as needed $ Out 100 Kneeling Banded Crunches
Thursday 7.16.15 Competitor WOD
Dynamic Effort Lower Strength Snatch Balance (6×2 @ 55% 1RM Snatch) WOD “Electric Ladyland” 15min AMRAP 7 Burpee Pull-ups 14 Single Arm KB Thrusters (45,25) 21 Box Jumps (24,20) **KB Thrusters: rotate arms as needed Special Strength 8×3 Speed Bench Press @ 50% **8×3 Wide, Normal, Narrow Special Strength 3×12 DB Kick Backs **Single Arm, knee […]
7.15.15 Box Brief
Several months ago Cub Scout pack PV 247 made a visit to Main Line CrossFit to earn their fitness badge. Sadly to say one of the pack members, Sam Wizov, had a tragic accident last Friday and is currently in critical care at VCU Medical Center. The troop and friends are holding a ‘Beef and […]
Wednesday 7.15.15 WOD
WOD “The Dark Side of the Moon” 2000m Row –Then– 100 Air Squats 80 Sit Ups 60 Push Ups 40 Pull Ups 20 HSPU 10 Ring Dips **Score time of 2k Row and total time of WOD **You must complete one movement before moving to the next **No Time Cap! $ Out 3×20 GHD Banded […]
Wednesday 7.15.15 Competitor WOD
Weightlifting From the Rack: 1 Thruster + Front Squat + Thruster **Work to a heavy single complex WOD “The Dark Side of the Moon” 2000m Row –Then– 100 Air Squats 80 Sit Ups 60 Push Ups 40 Pull Ups 20 HSPU 10 Ring Dips **Score time of 2k Row and total time of WOD **You […]
Tuesday 7.14.15 WOD
Dynamic Effort Upper Strength Power Jerk (6×3 @ 70% 1RM, w/ 3sec. pause in bottom) WOD “The Track Triplet” 2012 CrossFit Games 3 Rounds 8 Split Snatches 115,75 7 Bar Muscle Ups 400m Run **20min time cap **7 Bar MUs = 7 C2B + 7 Diamond PU $ Out 4×12 Barbell, back loaded GHD sit ups […]
