Monday Barbell Club 12.8.14
6:30pm @ R5 A: Hang Snatch + OHS (3×2+1, 5×1+1) Goal: 90%+ 2+1: 40-70% 1+1: 75-100% B: RDL + Hang Clean (8×2+1) Goal: 90%+ Sets: 1-3: 50/60/70 Sets: 4-8: 75%+ C: Tempo Back Squat (8×3) 2 sec eccentric Goal: 85%+ 50/60/70/75/80/85… Announcements 12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm Taking PROGENEX Pre-Orders now! Email jenn@crossfitbda.com with your order. Order will […]
Monday 12.8.14 Competitor WOD
Dynamic Effort Lower Strength Back Squat (12×2 @ 85% 1RM ) WOD Jenny (AMRAP – Rounds and Reps) 20min AMRAP 20 OHS (45,35) 20 Back Squats (45,35) 400m Run **Score rounds + reps Special Strength Sumo Deadlift 3RM for max weight + double micro band tension (red) Special Strength 3×6 band asisted inverse curls Abs/Core 30 Strict […]
Monday 12.8.2014 Crossfit Teens
Gymnastics Pull up review -Banded -Jumping -Strict Weightlifting Back Squat 12×2- coach loaded bar WOD 4 Rounds 10 back squats -15/25 lbs 10 bar hop burpees 10 weighted lunges (L+R=2) Extra Credit partner med ball sit ups 30 for each partner
12.7.14 Box Brief
CrossFit Hoodies Have arrived. If you pre-ordered pick yours up at the Box. Only a few extras were ordered. If you want one ask your Coach. CrossFit Holiday Party 2.13.14 @ Kelly’s Taproom 6-8pm PROGENEX Pre-Orders now! Email jenn@crossfitbda.com with your order. Order will be placed by Friday 12/12
Sunday 12.7.14 WOD
Gymnastics 10min Handstand work **Work on holding a free handstand, if you can not kick up against wall, come to vertical position and try to release your heals from wall **If you can not kick up on wall spend this time working on kicking into supported HS or wall walks WOD CrossFit.com For time: 75 […]
Sunday Barbell Club 12.07.14
@ 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) 35 min: 12-18 sets total -: Hang Snatch (1×2) B: Overhead Squat (3RM) Challenge: Max weight, 1 miss allowed, women 50% bonus 25 min X: Clean Pull Complex (3x1x80%-120% (optional)) 2 Clean Pull + 4 RDL + 2 Clean Deadlift […]
Sunday 12.7.14 Competitor WOD
Rest Day
12.6.14 Box Brief
12.6.14 – Holiday Amazing Race • CrossFit Main Line will NOT hold classes • CrossFit R5 will be open 8:30am and 9:30am (babysitting will be available at both times) 12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm Progenex Taking PROGENEX Pre-Orders now! Email jenn@crossfitbda.com with your order. Order will be placed by Friday 12/12
Saturday 12.6.14 WOD
WOD “Dog Fight” Partner Up! EMOM for 30min 1 Clean Complex (135,95) 5 Box Jumps (24,20) 5 Sit Ups 5 Pull Ups **Clean Complex = Clean + Front Squat + STOH **Rotate partners every round **Score completed rounds **Pull Ups – modify to jumping pull ups Extra Credit Have great weekend Announcements 12.6.14 – Holiday Amazing […]
Saturday 12.6.14 Competitor WOD
Weightlifting 1RM Clean and Jerk Complex • 2 Power Cleans + 1 Power Jerk WOD “Dog Fight” Partner Up! EMOM for 30min 1 Clean Complex (135,95) 5 Box Jumps (24,20) 5 Sit Ups 5 Pull Ups **Clean Complex = Clean + Front Squat + STOH **Rotate partners every round **Score completed rounds **Pull Ups – modify […]
