Tuesday 1.20.15 WOD
Max Effort Lower Strength/Skill: PVC Jump (**Score total height in inches) PVC ontop of box max height. W/ walk in WOD “CrossFit Games Open 11.2” 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″ Extra Credit 4 x 30sec. GHD Paddeling http://conjugatefitness.wistia.com/medias/tcneoqmhc7
Tuesday 1.20.15 Competitor WOD
Max Effort Lower Strength/Skill: PVC Jump (**Score total height in inches) PVC ontop of box max height. W/ walk in WOD “CrossFit Games Open 11.2” 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″ Special Strength 3×8 Bulgarian Split Squat w/ DBs Special Strength 3×10 Glute Ham Raise http://conjugatefitness.wistia.com/medias/cg6kh20xyz […]
1.19.15 Box Brief
MLK Day Schedule CrossFit Main Line and CrossFit R5 will be holding a regular schedule tomorrow with babysitting at 9:30am and 4:30pm. Fire Fighter Throwdown Auction A BIG thank you to everyone that attended Saturday nights happy hour and auction. Thanks to your generous bids we collected more than enough money to help Coach Ryan […]
Monday 1.19.15 WOD
Dynamic Effort Upper Strength Power Jerk (6×3 @ 75% 1RM) WOD “Satanic Panic” 3 Rounds 250m Row 10 KB Snatches, alternating (55,35) 20 Wall Balls, unbroken (20,14) –5min rest– 21-15-9 Hang Squat Cleans (95,65) T2B **Score time of each workout Extra Credit 100 sit ups with feet anchored
Monday 1.19.15 Competitor WOD
Dynamic Effort Upper Strength Power Jerk (6×3 @ 75% 1RM) WOD “Satanic Panic” 3 Rounds 250m Row 10 KB Snatches, alternating (55,35) 20 Wall Balls, unbroken (20,14) –5min rest– 21-15-9 Hang Squat Cleans (95,65) T2B **Score time of each workout Special Strength 4×12 Straight-legged GHD Snatch Grip Deadlift http://conjugatefitness.wistia.com/medias/re1edqsr40 Special Strength 3 x max reps attempt […]
Sunday 1.18.15 W.O.D.
Mobility 3min Sink Stretch 2min Couch Stretch – each side Gymnastics 10min Pistol Practice WOD Row 500m 25 Dubs, unbroken (x3) 20 GHD Sit Ups 15 Lunges, farmers carry KBs 55,35 (L+R=1) 10 Deadlifts (225,155) Row 500m 10 Deadlifts 15 Lunges 20 GHD Sit Ups 25 Dubs, unbroken Row 500m Extra Credit Accumulate 3min in […]
Sunday 1.18.15 Competitor W.O.D.
Rest Day
1.17.15 Box Brief
Saturday, 1.17.15 – Happy Hour and Auction CrossFit Coaches on the Auction Block….. Join us on Saturday, 1.17.15, at 6:00pm at CrossFit Main Line (Ardmore) as the Coaches go on the auction block to raise money for Coach Ryan to represent CrossFit Main Line and CrossFit R5 at the FireFighter Throwdown in San Diego, CA. The invitation […]
Saturday 1.17.15 WOD
WOD “Captain Crunch” Teams of 2 AMRAP 20: 30 Burpee Bar Hops 30 C2B 30 Power Cleans ** Power Clean weight increases each round. Round 1 – 135, 95 Round 2 – 155, 105 Round 3 – 185, 135 Round 4 – 205, 145 Round 5 – AMRAP at 225, 155 **CFNE partner benchmark WOD […]
Saturday 1.17.15 Competitor WOD
Strength Cluster (1RM) WOD “Captain Crunch” Teams of 2 AMRAP 20: 30 Burpee Bar Hops 30 C2B 30 Power Cleans ** Power Clean weight increases each round. Round 1 – 135, 95 Round 2 – 155, 105 Round 3 – 185, 135 Round 4 – 205, 145 Round 5 – AMRAP at 225, 155 **CFNE benchmark […]
