Box Brief 11.27.14
Radnor Memorial Park WOD Snowed Out! Thanksgiving Day WODs – Park WOD snowed out. WODs will be held at the Box 8:30am and 9:30am (no babysitting) **Bring a canned food for the local food bank as your buy in! • Friday 11.28.14 – 9:30am & 4:30pm (both with babysitting) • Saturday 11.29.14 – Regular Schedule Resumes
Thursday 11.27.14 WOD
Thanksgiving Throw Down! — 10min AMRAP — 500m Row 5 Clean & Jerk (135,95) 400m Row 4 Clean and Jerks 300m Row 3 Clean & Jerks 200m Row 2 Clean & Jerks 100m Row 1 Clean & Jerk **Score total Clean and Jerks **5min rest to WOD #2 — 10min AMRAP — 5 Chest to […]
Box Brief 11.26.14
Wednesday 11.26.14 Due to the Holiday and forecasted snow, the 6:30 pm and 7:30pm WODs will be cancelled at CFML and CFR5 Thursday 11.26.14 Watch the blog and FaceBook page for updates on Thursday morning at Radnor Memorial Park WOD at 9am and flag football game at 10am. If cancelled due to snow the […]
Wednesday 11.26.14 WOD
Explosive Strength & Strength Endurance WOD Wednesday Burner Tabata This: Dubs (x3) K2E Handstand Holds Deadlift static hold in lockout (85% 1RM) **8 rounds of 20sec. on 10sec. off on each movement before moving to the next **Score total reps on each movement, Wodify will add up the total **HS Hold & Deadlift – score […]
Wednesday 11.26.14 Competitor WOD
Explosive Strength Strength Clean Complex (Clean + 3 jerks – build to a heavy) WOD Wednesday Burner Tabata This: Dubs (x3) K2E Handstand Holds Deadlift static hold in lockout (85% 1RM) **8 rounds of 20sec. on 10sec. off on each movement before moving to the next **Score total reps on each movement, Wodify will add up […]
Tuesday 11.25.14 Box Brief
Thanksgiving Park WOD Released 2014 Holiday Amazing Race 24 tickets have been added to the wait list Click Here to register for the wait list Thanksgiving Holiday Schedule • Thursday 11.27.14 – 9am WOD, 10am Flag Football at Radnor Memorial Park • Friday 11.28.14 – 9:30am & 4:30pm (both with babysitting) • Saturday 11.29.14 – Regular Schedule Resumes
Tuesday 11.25.14 WOD
Max Effort Lower WOD #1 4 x 500m Row **2 min rest between row **Score total time **Set ergs to count intervals with 2min rest WOD #2 “Amanda” 9-7-5 Muscle-ups Snatch, 135#/95# **Rx = ring MUs **MU mod = bar or jumping, make difficult Extra Credit 5x45sec GHD static holds Thanksgiving Holiday Schedule • Thursday 11.27.14 […]
Tuesday 11.25.14 On-Ramp
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 Thanksgiving Holiday Schedule • Thursday 11.27.14 – 9am WOD, 10am Flag Football at Radnor Memorial Park • Friday 11.28.14 – 9:30am & 4:30pm (both with […]
Tuesday 11.25.14 Competitor WOD
Max Effort Lower Strength Deadlift to a 2″ negative (1RM) Stand on a 2″ Foam Pad WOD #1 4 x 500m Row **2 min rest between row **Score total time **Set ergs to count intervals with 2min rest WOD #2 “Amanda” 9-7-5 Muscle-ups Snatch, 135#/95# **Rx = ring MUs **MU mod = bar or jumping, make […]
Box Brief 11.24.14
Winter CrossFit Kids Schedule Starts Monday 12.1.14 @ CFML Monday – 4:30pm CrossFit Teens Tuesday – 4:30pm CrossFit Pre-Teens Thursday – 4:30pm CrossFit Teens & Pre-Teens Thanksgiving Holiday Schedule • Thursday 11.27.14 – 9am WOD, 10am Flag Football at Radnor Memorial Park • Friday 11.28.14 – 9:30am & 4:30pm (both with babysitting) • Saturday 11.29.14 – Regular […]
