Sunday 1.25.15 Competitor WOD
Rest Day
Saturday 1.24.15WOD
Happy Birthday Coach Jill! WOD “Buckeye” Teams of 2 WOD #1 8min EMOM 10 Deadlifts (225,135) 15 Box Jumps (24,20) –2min Rest– WOD #2 8min Tabata (4min each) Wallballs (20,14) Toes Through Rings –2min Rest– WOD#3 8min AMRAP 200m Row 10 Push Press (95,65) **Score = (WOD #1 Rounds) + (WOD #2 Total Reps) + […]
Saturday 1.24.15 Competitor WOD
Strength Snatch Balance (Work up to a near Max with clean grip) WOD “Buckeye” Teams of 2 WOD #1 8min EMOM 10 Deadlifts (225,135) 15 Box Jumps (24,20) –2min Rest– WOD #2 8min Tabata (4min each) Wallballs (20,14) Toes Through Rings –2min Rest– WOD#3 8min AMRAP 200m Row 10 Push Press (95,65) **Score = (WOD #1 […]
1.23.15 Box Brief
Yoga Sunday 1.25.15 11:00am @ R5 Join CrossFit Main Line and R5 Athlete Monika this Sunday for Yoga at R5 Friday 1.23.15 7:00am – 3:00pm The floor at Main Line will be under repair.
Friday 1.23.15 WOD
Dynamic Effort Lower Strength Clean (6×3 @ 70% 1RM ) **This is a squat clean “WOD” Running “Randy” 800m Run –Then– “Randy” 75 Snatches (75,55) –Then– 800m Run *Score time *800m Run = 1000m Row Extra Credit Shoulder Mobility with Coach
Friday 1.23.15 Competitor WOD
Dynamic Effort Lower Strength Clean (6×3 @ 70% 1RM ) **This is a squat clean WOD Running “Randy” 800m Run –Then– “Randy” 75 Snatches (75,55) –Then– 800m Run *Score time *800m Run = 1000m Row Special Strength 3×10 Overhead walking lunges w/ axel bar Special Strength 3×8 Snatch Grip Dimmel deadlift @ 30% 1RM Snatch Special […]
Thursday 1.22.15 WOD
Max Effort Upper Strength Front Rack Hold (3 x max time @ 110% 1RM Clean, take from rack) Score total seconds in reps category WOD “Enuff Z’Nuff” On a 15min Running Clock 1000m Row –Then AMRAP– 2 Rope Climb 10 KB Swings (55,35) 30 Dubs (x3) **1 Rope Climb = 3 ring rows **Score total rounds […]
Thursday 1.22.15 Competitor WOD
Max Effort Upper Strength Front Rack Hold (3 x max time @ 110% 1RM Clean, take from rack) Score total seconds in reps category WOD “Enuff Z’Nuff” On a 15min Running Clock 1000m Row –Then AMRAP– 2 Rope Climb 10 KB Swings (55,35) 30 Dubs (x3) **1 Rope Climb = 3 ring rows **Score total rounds […]
Wednesday 1.21.15 WOD
Explosive Strength Strength Snatch Complex (12 Rounds Every 45sec ) Hang Snatch + High Hang Snatch + OHS @ 70% 1RM Hang Snatch WOD “Trixter” 3min AMRAP 9 Thrusters (95,65) 9 Pull Ups 1min Rest 3min AMRAP 6 Cleans (115, 75) 6 C2B 1min Rest 3min AMRAP 3 Snatches (135, 95) 3 Bar Muscle Up **Score […]
Wednesday 1.21.15 Competitor WOD
Explosive Strength Strength Snatch Complex (12 Rounds Every 45sec ) Hang Snatch + High Hang Snatch + OHS @ 70% 1RM Hang Snatch WOD “Trixter” 3min AMRAP 9 Thrusters (95,65) 9 Pull Ups 1min Rest 3min AMRAP 6 Cleans (115, 75) 6 C2B 1min Rest 3min AMRAP 3 Snatches (135, 95) 3 Bar Muscle Up **Score […]
