Wednesday 4.22.15 Competitor WOD
Warm Up 4 Rounds 1min Max Shoot Throughs 1min Rest *One Rep = Push up, shoot through to hollow, dip, shoot back to hollow **Score reps Strength Snatch Complex (1RM Hip Snatch + Hang Snatch + OHS) WOD “Its a trap!” 15min AMRAP 5 Pull Ups 10 Push Ups 15 KB Swings (55,35) Midline 3×20 DB […]
4.22.15 Box Brief
Post 4 of 4 This year we post the attached picture to announce the arrival of…… Coach Merrilee and Coach Daniel’s first…….BABY! (what have we gotten ourselves into?)
4.21.15 Box Brief
Post 3 of 4 This year we post the attached picture to announce the arrival of…… **stay tuned for post 4 of 4, 10am Tuesday 4.21.15
Tuesday 4.21.15 WOD
Dynamic Effort Upper Strength Bent Over Row (6×3 @ 75% 1RM) **Superset bent over rows with pull ups Strength Pull-ups (6×3 banded – strict – kipping) WOD “Surfin’ Bird” 12min AMRAP 3 Power Snatches (115,65) 10 Wall Balls (20,14) $ Out 4×15 Barbell Overhead Sit Ups **Anchor feet
Tuesday 4.21.15 Competitor WOD
Dynamic Effort Upper Strength Bent Over Row (6×3 @ 75% 1RM) **Superset bent over rows with pull ups Strength Pull-ups (6×3 banded – strict – kipping) WOD “Surfin’ Bird” 12min AMRAP 3 Power Snatches (115,65) 10 Wall Balls (20,14) Special Strength 5×5 Bench Press @ 40% + mirco band tension **red band Special Strength 4×12 Banded Seated […]
4.20.15 Box Brief #2
Post 2 of 4 Nearly 24 months ago we posted the attached image to the Main Line CrossFit community to announce, CrossFit R5s arrival to the Main Line CrossFit community. This year we post….. ***stay tuned for post 3 of 4, 7pm Monday 4.20.15***
4.20.15 Box Brief
Post 1 of 4 Nearly 24 months ago we posted the attached image to the Main Line CrossFit community…….. ***stay tuned for post 2 of 4, 10am Monday 4.20.15***
Monday 4.20.15
Max Effort Lower Strength Front Squat (3RM) WOD Happy Birthday Chris Meredith! Burpee Badger V2 (aka. The Torture Chamber) 6x 90sec. AMRAPs 10 Hang Cleans (85,55) 5 Thrusters (85,55) Max Burpee Plate Hops 2min Rest **Score each round of burpees **You must reach full extension on the plate $ Out Accumulate 5min in a weighted plank […]
Monday 4.20.15 Competitor WOD
Max Effort Lower Strength Front Squat (3RM) WOD “Burpee Badger V2” (aka. The Torture Chamber) 6x 90sec. AMRAPs 10 Hang Cleans (85,55) 5 Thrusters (85,55) Max Burpee Plate Hops 2min Rest **Score each round of burpees **You must reach full extension on the plate Special Strength 4×10 Bent Knee Good Morning **perform in partial squat position […]
Sunday 4.19.15 WOD
Explosive Strength Strength Power Clean (Build to a heavy x3 TNG) WOD 20min EMOM Evens: 10 Sumo Deadlifts (225,155) + 3 HSPU Odds: Cal Row (10,8) **Score succesful rounds, possible 20 $ Out 3 x 1min Chinese Planks **weight on hips
