Friday 2.27.15 WOD
15.1 Top Score = $100 Lululemon Apparel WOD #1 “CrossFit Games Open 15.1” 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# Scaled 85,55 Masters Age 55+ 85,55 Masters Age 55+ Scaled 65,45 Teens 85,55 Teens Scaled 65,45 WOD#2 “CrossFit Games Open 15.1A “ 6-Minutes to Establish: […]
Friday 2.27.15 Competitor WOD
Max Effort Upper WOD #1 “CrossFit Games Open 15.1” 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# WOD #2 “CrossFit Games Open 15.1A” 6-Minutes to Establish: 1-RM Clean and Jerk Special Strength 3×10 DB Skull Crusher Special Strength 3x1min for max weight barbell lockout overhead + […]
2.26.15 Box Brief
CrossFit Open WOD 15.1 Join us Thursday 8pm at the Box to watch 15.1 announced live. 15.1 will be programmed into all Friday class times. If you are registered for the Open please attend the 4:30 and 5:30pm WODs, where Judges will be made available. When you arrive please sign into Wodify so we can […]
Thursday 2.26.15 WOD
Dynamic Effort Lower Strength Front Box Squat (12×2 @ 80% 1RM) WOD “Redneck Riviera” 12min AMRAP 1 Rope Climb 2 Deadlifts (135,95) 3 Squat Cleans (135,95) 4 HSPU Extra Credit 100 Reverse Hypers **In as few sets as possible, go light
Thursday 2.26.15 Competitor WOD
Dynamic Effort Lower Strength Front Box Squat (12×2 @ 80% 1RM) WOD “Redneck Riviera” 12min AMRAP 1 Rope Climb 2 Deadlifts (135,95) 3 Squat Cleans (135,95) 4 HSPU Special Strength 3×8 single legged hip bridge Special Strength 3×25 banded pull throughs Abs/Core 6x1min static banded ab hold Finisher/Recovery 100 Reverse Hypers **In as few sets as […]
2.25.15 Box Brief
Spinal Health/Stability for Athletes with Lumbar Issues Part 1, 2 and 3 By: CrossFit Main Line & R5 Coach Ari Sherwood
Wednesday 2.25.15 WOD
Gymnastics 3x Pause pull up ladder **pull up chin over bar pause 1 sec, pull up chin over bar 2 sec…. Keep going adding a second to the pause for as many pull ups as possible **Score total pull ups in 3 attempts WOD #2 “Karma” 1000m Row –Then– 21 -15 -9 Burpee Box Jumps […]
Wednesday 2.25.15 Competitor WOD
Strength Clean Complex (Work to a heavy: Clean + FS + Power Jerk ) WOD #1 3x Pause pull up ladder **pull up chin over bar pause 1 sec, pull up chin over bar 2 sec…. Keep going adding a second to the pause for as many pull ups as possible **Score total pull ups in […]
2.23.15 Box Brief
2015 CrossFit Open Starts this week. Make sure you sign up at Games.CrossFit.com. CrossFit Open WOD Release Party Every Thursday for the next 5 weeks we will be holding a viewing party at the Box to watch the WODs posted live. Stop and watch the anxiety build
Tuesday 2.24.15 WOD
Dynamic Effort Upper Strength Clean Blocks (4×2 @ 80% from blocks, bar above knee. Full Squat) Strength Snatch Blocks (4×2 @ 80% from blocks, bar above knee. Full Squat) WOD “Rebel Yell” 12min AMRAP 2 Snatches (135,95) 20 Dubs (x2) 4 Snatches 20 Dubs 6 Snatches 20 Dubs 8 Snatches 20 Dubs 10 Snatches ….. **Score total […]
