Tuesday 2.24.15 Competitor 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 […]
2.23.15 Box Brief
CrossFit Open is less than a week away CrossFit Main Line and R5s Athletes are prepped and ready thanks to some great ‘Open Clinics’. A BIG thanks to all the local expert Coaches that helped out. Coach Becky Caplan (gymnastics) Coach Val Gospodinov (rowing) Coach Erik Miller (Olympic Lifting) Coach Chris Smith (Olympic Lifting) Coach […]
Monday 2.23.15 WOD
Max Effort Lower Strength No Feet, No Hook, Clean (1RM – less than 10 reps after 50%) Full Squat Clean Feet can not move throughout movement No Hook Grip WOD Tabata This! KB Swings (55,35) Sit Ups Power Cleans (75,55) Burpee Pull Ups **8 Rounds of 20 sec. on 10 sec off at each movement **Score […]
Monday 2.23.15 Competitor WOD
Max Effort Lower Strength No Feet, No Hook, Clean (1RM – less than 10 reps after 50%) Full Squat Clean Feet can not move throughout movement No Hook Grip WOD Tabata This! KB Swings (55,35) Sit Ups Power Cleans (75,55) Burpee Pull Ups **8 Rounds of 20 sec. on 10 sec off at each movement **Score […]
Sunday 2.22.15 Barbell Club
Barbell Club will be replaced by the high repetition olympic lifting clinic. High Repetition Olympic Lifting Clinic Location – CrossFit Main Line 11-12pm High Repetition Snatch Clinic 12-1pm High Repetition Clean and Jerk Clinic No need to sign up. Just show up!! Coach Erik Miller (USA Weightlifting Coach) and our very own Coach Chris and Coach Byrnsey […]
2.22.15 Box Brief
The CrossFit Open is upon us. The CrossFit Main Line and R5 team so far. Don’t forget to register! Game.CrossFit.com Don’t Forget….FREE ‘Open Clinic’ The CrossFt Open is only a week away. Join us this weekend for our last FREE “Open Clinic”. Sunday 2.22.15 High Repetition Olympic Lifting Clinic Location – CrossFit Main Line 11-12pm High […]
Sunday 2.22.15 WOD
Explosive Strength Strength Snatch Complex (9x Sn Pull + 2 High Pull from Hang + Hang Snatch ) **Full Squat Snatch **Build to a heavy complex, no misses WOD CrossFit Games Open 14.4 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups Extra Credit 100 […]
Sunday 2.22.15 Competitor WOD
Rest Day
2.21.15 Box Brief
Don’t Forget….FREE ‘Open Clinics’ The CrossFt Open is only a week away. Join us this weekend for our last 2 FREE “Open Clinics”. Saturday 2.21.15 Double Under & Rowing Clinic Location – CrossFit R5 1-2pm Double Under Clinic: Step into the ring with Coach Jenn as she gives her one of a kind hands on double […]
Saturday 2.21.15 WOD
WOD Partner Up! “The Burning” P1 20 HSPU P2 7 Legless Rope Climbs P1 7 Legless Rope Climbs P2 20 HSPUs –Then– 40 Deadlifts (135,95) –Then– 40 Hang Squat Cleans (135,95) –Then– 40 Lunges (135,95) (L+R=2) Extra Credit Have a great weekend!
