Wednesday 12.17.14 On-Ramp @CFML
@CFML On-Ramp Class #6 Skill Review: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups New Skill: SDHP Snatch Paleo & CrossFit? (after WOD) W.O.D.: 10min AMRAP: -5 Snatches -10 Lunges (L+R=2) -100m Run
Wednesday 12.17.14 Competitor W.O.D.
1RM for height – Knee jumps WOD “8 Crazy Nights” 8 Rds + 8 Movements + 8 Reps Each Wall Balls (20,14) T2B Front Squats (75,55) Burpee Bar Hops Snatches (75,55) KB Swings (55,35) Goblet Squats (55,35) Box Jumps (24,20) Abs/Core 3×20 GHD Sit Ups
12.16.14 Box Brief
Amazing Race Pictures Now Posted, Click Here to see them all Holiday WOD Schedule December 24th – 6am, 9:30 and Noon WODs only December 25th – CFML and CFR5 Closed December 26th – 9:30am, Noon and 4:30 WODs only December 31st – 6am, 9:30, Noon, 4:30 WODs only January 1st – 9:30am, Noon and 4:30 WODs only […]
Tuesday 12.16.14 WOD
Dynamic Effort Upper Strength Clean Complex (Work to a heavy complex ) 1 Power Clean + 2 Jerks WOD “The Incredible Hulkstress” 21 Power Cleans (135,95) 21 Pull Ups 3 Rope Climbs 15 Power Cleans 15 Pull Ups 2 Rope Climbs 9 Power Cleans 9 Pull ups 1 Rope Climb Extra Credit 3x1min each side GHD […]
Tuesday 12.16.14 On-Ramp @CFR5
@CFR5 On-Ramp Class #5 Skill Review: Kipping Pull Ups KB Swings Wall Balls New Skill: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups W.O.D.: 21-15-9 -Walking Lunges (L+R=2) -Butterfly Sit Ups -Thrusters Announcement: New Babysitting Schedule: CrossFit Main Line Monday – Friday 9:30am & 4:30pm Saturday – 8:30am & 9:30am Sunday – 9:30am CrossFit R5 […]
Tuesday 12.16.14 Competitor WOD
Dynamic Effort Upper Strength Clean Complex (Work to a heavy complex ) 1 Power Clean + 2 Jerks WOD “The Incredible Hulkstress” 21 Power Cleans (135,95) 21 Pull Ups 3 Rope Climbs 15 Power Cleans 15 Pull Ups 2 Rope Climbs 9 Power Cleans 9 Pull ups 1 Rope Climb Special Strength 8×3 Bench Press (4 […]
Tuesday 12.16.2014 Crossfit kids
Warm-up 100 meter run 10 one legged side to side hops 10 squats 10 push ups Metcon TEAM THUNDERDOME 250 meter row 2 rope climbs 4 push ups 6 kettle bell swings 8 sit ups 10 burpees 250 meter row 10 burpees 8 sit ups 6 kettle bell swings 4 push ups 2 rope climbs […]
12.15.14 Box Brief
New Babysitting Schedule Starts Today 12.15.14 CrossFit Main Line Monday – Friday 9:30am & 4:30pm Saturday – 8:30am & 9:30am Sunday – 9:30am CrossFit R5 Monday 9:30am & 4:30pm Tuesday – Friday 9:30am Only Saturday – 8:30am & 9:30am Sunday – 9:30am Sunday December 21, 2014 CrossFit R5 closed for Masters Madness Competition CrossFit Main […]
Monday 12.15.14 WOD
Max Effort Lower WOD 1 100 Air Squats for time WOD 2 “Brutus” 3min AMRAP 10 Thrusters + 10 Pull Ups – 30 sec. Rest – 3min AMRAP 10 Box Overs + 10 Power Snatches – 30 sec. Rest – 3min AMRAP 10 Dubs + 10 Toes to Bar **Barbell Weights; Men 75#, Women 55#** […]
Monday 12.15.14 On-Ramp @CFML
@CFML On-Ramp Class #5 Skill Review: Kipping Pull Ups KB Swings Wall Balls New Skill: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups W.O.D.: 21-15-9 -Walking Lunges (L+R=2) -Butterfly Sit Ups -Thrusters
