Sunday 1.4.14 WOD
WOD #1 Accumulate 5min in a handstand against the wall **Every time you break complete 15 hollow rocks **Score time of completion WOD #2 “A Mother of a WOD” 1000m Row 20 GHD Sit Ups 800m Row 40 T2B 400m Row 60 Sit Ups Extra Credit 3×15 DB planche pull throughs
Sunday 1.4.14 Competitor WOD
Rest Day
1.3.14 Box Brief
CrossFit Kids Is Back! Winter/Spring Schedule starts January 5th CrossFit Teens (ages 12+) Monday 4:30 Thursday 4:30 CrossFit Pre-Teen (ages 8-12) Tuesday & Thursday 4:30 CrossFit Kids (ages 5-8) Thursday 4:30pm
Saturday 1.3.14 WOD
Partner Up! WOD “Balance of Powers” Teams of 2 2min AMRAP: Squat Cleans (135,95) 2min AMRAP: Push Jerks (135,95) 3min AMRAP: Squat Cleans (135,95) 3min AMRAP: Push Jerks (135,95) 4min AMRAP: Squat Cleans (135,95) 4min AMRAP: Push Jerks (135,95) **Score total Squat Cleans + Jerks **One AMRAP Rolls right into the next Extra Credit Have […]
Saturday 1.3.14 Competitor WOD
Strength Clean and Jerk Complex (1RM – PC + 2 FS + Jerk) WOD “Balance of Powers” Teams of 2 2min AMRAP: Squat Cleans (135,95) 2min AMRAP: Push Jerks (135,95) 3min AMRAP: Squat Cleans (135,95) 3min AMRAP: Push Jerks (135,95) 4min AMRAP: Squat Cleans (135,95) 4min AMRAP: Push Jerks (135,95) **Score total Squat Cleans + Jerks […]
1.2.14 Box Brief
What is your 2015 Motto? “In order to obtain something you have never had, you must be willing to do something that you have never done.” – Thomas Jefferson Every year CrossFit Athletes enter their Boxes with goals and aspirations but with no true guidelines for success. This year at Main Line and R5, instead […]
Friday 1.2.14 WOD
Regular Schedule Resumes Max Effort Lower Strength Banded Deadlift (1RM) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL WOD 15min AMRAP “Diane” 21-15-9 Deadlifts (225,155) HSPUs **If you complete the 9 reps, restart at 21 **Score total reps Extra Credit 3×25 banded oblique twist
Friday 1.2.14 Competitor WOD
Max Effort Lower Strength Banded Deadlift (1RM) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL WOD 15min AMRAP “Diane” 21-15-9 Deadlifts (225,155) HSPUs **If you complete the 9 reps, restart at 21 **Score total reps Special Strength 3×8 GHD Back Extension 3×8 Snatch Grip Deadlift **Superset heavy sets […]
1.1.15 Box Brief
Holiday WOD Schedule January 1st – 9:30am, Noon and 4:30pm WODs only Babysitting: CFML 9:30am and 4:30pm, CFR5 9:30am Announcements Beginning 1.1.15 the 7:30pm Class time at both boxes will be Open Gym ONLY. There won’ t be any coaches running a 7:30 WOD. Please make note of that beginning in the New Year. We […]
Thursday 1.1.14 WOD
Dynamic Effort Upper Strength Bench Press (3×15 (5 wide, 5 normal, 5 narrow) @ 75% 1RM + 5#) Add 5# over last week, if fail decrease to last weeks weight and complete only x5 normal, x5 narrow WOD “2015” For Time Accumulate: 2015 feet of running 2015# GTOH 2015# of BW in pullups 2015 inches box […]
