Saturday 2.21.15 Competitor WOD
Strength Clean Complex (High Hang + Above Knee + Power Jerk) **Build to a heavy single WOD “The Burning” Teams of 2 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) Finisher/Recovery 3×30 Reverse […]
2.20.15 Box Brief
CrossFit Games Open 2015: What To Expect By Jonathan Kinnick Published on February 19, 2015. The 2015 CrossFit Games Open is right around the corner, and there are some excitingchanges coming this year. Let’s take a look at how those changes affect our predictions for this year’s Open. The Open format has been surprisingly consistent over […]
Friday 2.20.15 WOD
Dynamic Effort Lower Strength Front Box Squat (6×3 @ 75% 1RM) **If you do not have front box squat numbers work at 65% 1RM front squat WOD “Flirting with disaster” 3min AMRAP 12 Thrusters (95,65) 12 Pull Ups –3min Rest– 3min AMRAP 9 Thrusters 9 Pull Ups –3min Rest– 3min AMRAP 6 Thrusters 6 Pull Ups […]
Friday 2.20.15 Competitor WOD
Dynamic Effort Lower Strength Front Box Squat (6×3 @ 75% 1RM) **If you do not have front box squat numbers work at 65% 1RM front squat WOD “Flirting with disaster” 3min AMRAP 12 Thrusters (95,65) 12 Pull Ups –3min Rest– 3min AMRAP 9 Thrusters 9 Pull Ups –3min Rest– 3min AMRAP 6 Thrusters 6 Pull Ups […]
Thursday 2.19.15 WOD
Max Effort Upper Strength 30 Strict Pull Ups (Time) **Last completed on 10.14.14 WOD #1 10min AMRAP 100m Farmers Carry (70/70,55/55) 10 Sit Ups **Score total rounds + Reps, 100m = 1rep — 3min Rest to WOD #2 — WOD #2 7min AMRAP 20 KB Swings (70,55) 20 Dubs (x3) 30 KB Swings (55,45) 30 Dubs […]
2.19.15 Box Brief
Get Ready for New Meals! Below is courtesy of Custom Fit Meals In the coming weeks we’re bringing you even more farm-to-fork freshness. Here are some new chicken dishes you are sure to love. Simple and delicious meals featuring All-Natural grilled chicken breast and a series of tasty new sides. Rustic Balsamic-Grilled Chicken Breast| Garlic and Herb […]
Thursday 2.19.15 Competitor WOD
Max Effort Upper Strength Bench Press (1RM against micro bands) Strength 30 Strict Pull Ups (Time) **Last completed on 10.14.14 WOD #1 10min AMRAP 100m Farmers Carry (70/70,55/55) 10 Sit Ups **Score total rounds + Reps, 100m = 1rep 3min Rest to WOD #2 WOD #2 Zuul (AMRAP – Reps) 7min AMRAP 20 KB Swings (70,55) 20 Dubs […]
2.18.15 Box Brief
Spinal Health/Stability for Athletes with Lumbar Issues Part 2 By: CrossFit Main Line & R5 Coach Ari Sherwood
Wednesday 2.18.15 WOD
Explosive Strength Strength Barbell Squat Jumps (5×5 for max load) WOD “Amadeus” 3 Rounds 400m Row 21 DB Alternating Snatches (60,45) 7 Bar Muscle Ups **25min time cap Extra Credit Strict Toes to Bar – 3×10 **Max Time L-Hold on 10th Rep of Each Set
Wednesday 2.18.15 Competitor WOD
Explosive Strength Strength Barbell Squat Jumps (5×5 for max load) Strength Snatch Pull (5×5 from 4″ blocks, build to a heavy 5) Strength Clean Pull (5×5 from 4″ blocks, build to a heavy 5) WOD “Amadeus” 3 Rounds 400m Row 21 DB Alternating Snatches (60,45) 7 Bar Muscle Ups **25min time cap Abs/Core Strict Toes to Bar – […]
