Monday 12.15.14 Competitor 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 Barbell Club 12.15.14 @CFR5
@CFR5 A: Snatch (1×1) 40-75%: 4×2 (1:00-1:30 rest), then 75%+: 8-11×1 to a peak single (1:30-3:00 rest, 2 misses max) 25-30 min – 12-15 sets total B: Tempo Back Squat (8×3) 2 sec eccentric 50/60/70/75/80/85… Goal: 85%+, be better than last week: 1) Go heavier on the last set, or 2) Get 1-2 more sets at last weeks heaviest […]
12.14.14 Box Brief
New Babysitting Schedule Starts 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 Line […]
Sunday 12.14.14 WOD
Explosive Strength WOD 1 “Horsepower” 1min Max Cleans 1min Rest to Increase Weight 1min Max Cleans 1min Rest to Increase Weight 1min Max Cleans Timed Rest to Increase Weight 1min Max Cleans **Any style cleans are allowed **Score – total weight moved (weight x reps) **You must make weight jumps each round WOD 2 “Bitter […]
Sunday 12.14.14 Competitor WOD
Rest Day
Sunday Barbell Club 12.14.14 @CFML
@CFML A: Hang Snatch (1×1) 40-75%: 4-5 doubles (1:00-1:30 rest) 75%+: 5+ singles (1:30-3:00 rest) Drop 15%, 3×2 (small jumps if possible) 30 min: 12-18 sets total -: Hang Snatch (1×2) B: Overhead Squat (5×3) use 90% of last weeks 3RM 25 min X: Clean Pull Complex (3x1x80%-120% (optional)) 2 Clean Pull + 4 RDL + 2 Clean Deadlift
12.13.14 Box Brief
USA Weightlifting American Open Championship Wishing one of our very own, Chris Smith, good luck at this weekend’s USA Weightlifting American Open Championship in D.C.! You’ve got a whole community cheering you on! Crush it! 12.13.14 CrossFit Holiday Party @ Kelly’s Taproom 6-8pm 1107 E Lancaster Ave, Bryn Mawr, PA 19010 Join your Coaches and fellow WOD […]
Saturday 12.13.14 WOD
WOD “War Games” Teams of 2 3 Rounds 40 Wall Balls (20,14) 40 SDHP (75,55) 40 Box Jumps (24,20) 40 Push Press (75,55) 40 Cal Row **1min mandatory Rest between each round Extra Credit Have a great weekend! Announcements 12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm
Saturday 12.13.14 Competitor WOD
Strength Snatch Complex (5 rounds Power Snatch + Hand Snatch + Full Snatch) **Build to a heavy complex WOD “War Games” Teams of 2 3 Rounds 40 Wall Balls (20,14) 40 SDHP (75,55) 40 Box Jumps 40 Push Press (75,55) 40 Cal Row **1min mandatory Rest between each round Announcements 12.13.14 CrossFit Holiday party @ […]
12.12.14 Box Brief
12.13.14 CrossFit Holiday Party @ Kelly’s Taproom 6-8pm 1107 E Lancaster Ave, Bryn Mawr, PA 19010 Join your Coaches and fellow WOD partners on Saturday, December 13th at Kelly’s Taproom from 6-8pm. Kick back, relax and relish in your 2014 accomplishments with some booze on the house. All are welcome but warning to those that do not CrossFit – The […]
