Wednesday 12.24.14 WOD
WOD “12 Days of CrossFit” 1 HSPU 2 OHS (95,65) 3 Snatch (95,65) 4 Snatch Grip Dead Lifts (95,65) 5 Box Jumps (24,20) 6 K2E 7 Burpees 8 Kettlebell Swings (55, 35) 9 Ring Dips 10 Walking Lunges (L+R=1) 11 GHD Sit Ups 12 oz Beer or Ball Slams Complete the workout, like the song. […]
Wednesday 12.24.14 Competitor WOD
Dynamic Oly Strength Snatch Complex (6 Rounds Hang Power + OHS + Squat Snatch) **Build to a heavy complex WOD “12 Days of CrossFit” 1 HSPU 2 OHS (95,65) 3 Snatch (95,65) 4 Snatch Grip Dead Lifts (95,65) 5 Box Jumps (24,20) 6 K2E 7 Burpees 8 Kettlebell Swings (55, 35) 9 Ring Dips 10 Walking […]
12.23.14 Box Brief
Holiday WOD Schedule December 23rd – NO On-Ramp Class at CFR5 December 24th – 6am, 9:30am(w/ Babysitting) & Noon WODs only – “The 12 days of CrossFit WOD “ December 25th – CFML and CFR5 Closed December 26th – 9:30am(w/ Babysitting), Noon and 4:30pm(w/ Babysitting) WODs only December 31st – 6am, 9:30am(w/ Babysitting), Noon, 4:30pm(w/ Babysitting) WODs only January 1st […]
Tuesday 12.23.14 WOD
Max Effort Lower Strength Front Squat (1RM – less than 10 reps after 50%) WOD “Doctor Deltoid” 2 Rounds of the below, with 3min rest in between rounds –In 3min Complete– 25 KB Swings (55,35) 15 Burpees AMRAP Hang KB Snatches in remaining time 1min Rest –In 3 minutes Complete– 25 KB Swings (55,35) 15 Burpees […]
Tuesday 12.23.14 Competitor WOD
Max Effort Lower Strength Front Squat (1RM – less than 10 reps after 50%) WOD “Doctor Deltoid” 2 Rounds of the below, with 3min rest in between rounds –In 3min Complete– 25 KB Swings (55,35) 15 Burpees AMRAP Hang KB Snatches in remaining time 1min Rest –In 3 minutes Complete– 25 KB Swings (55,35) 15 Burpees […]
Monday 12.22.14 WOD
Dynamic Effort Upper Strength Bench Press (3×15 (5 wide, 5 normal, 5 narrow) @ 75% 1RM) WOD “Crash” x10 60sec. Rounds 2 Bear Complexes (135,95) Max Dubs **60sec. rest between each round **Score = total dubs **BC = 1 DL + 1 CL + 1 FS + 1 PP + 1 BS ** You may string […]
MONDAY 12.22.14 COMPETITOR WOD
Dynamic Effort Upper Strength Bench Press (3×15 (5 wide, 5 normal, 5 narrow) @ 75% 1RM) WOD “Crash” x10 60sec. Rounds 2 Bear Complexes (135,95) Max Dubs **60sec. rest between each round **Score = total dubs **BC = 1 DL + 1 CL + 1 FS + 1 PP + 1 BS ** You may string […]
12.21.14 Box Brief
Sunday December 21, 2014 CrossFit R5 closed for Masters Madness Competition CrossFit Main Line will be open regular hours. Feel free to drop in to Main Line Click here to view live scoring
Sunday 12.21.14 WOD
Skill Review 10min Rope Climb practice with Coach 10min Dub practice with Coach WOD CrossFit.com 141112 20min AMRAP 5 Burpees 1 Rope Climb 200m Run Extra Credit 5 x 30sec each Hollow rock holds Superman holds *On a running clock with the Coach
Sunday 12.21.14 Competitor WOD
Rest Day
