7.15.15 Box Brief
Several months ago Cub Scout pack PV 247 made a visit to Main Line CrossFit to earn their fitness badge. Sadly to say one of the pack members, Sam Wizov, had a tragic accident last Friday and is currently in critical care at VCU Medical Center. The troop and friends are holding a ‘Beef and […]
Wednesday 7.15.15 On-Ramp
@CFML On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s World” 21-15-9 Power Cleans Front Squats Sit Ups
Wednesday 7.15.15 Competitor WOD
Weightlifting From the Rack: 1 Thruster + Front Squat + Thruster **Work to a heavy single complex WOD “The Dark Side of the Moon” 2000m Row –Then– 100 Air Squats 80 Sit Ups 60 Push Ups 40 Pull Ups 20 HSPU 10 Ring Dips **Score time of 2k Row and total time of WOD **You […]
Wednesday 7.15.15 Barbell Club
@CFR5 A: Tall Snatch + OHS (3×3+3) B: Hang Snatch (2x3x80, 3x3x83) Every 2:30 C: Back Squat (5x5x78) D: Power Clean + Push Press (3×1+5)
Tuesday 7.14.15 On-Ramp
@CFR5 On-Ramp Class #1 Intro: What is CrossFit? What makes our CrossFit Different? New Skill: Air Squat Deadlift Rope Climbs Double Unders W.O.D.: “Goonies” 15min AMRAP 1 Rope Climb 5 Deadlifts 200m Row or Run
Tuesday 7.14.15 Competitor WOD
Dynamic Effort Upper Strength Power Jerk (6×3 @ 70% 1RM, w/ 3sec. pause in bottom) WOD “The Track Triplet” 2012 CrossFit Games 3 Rounds 8 Split Snatches 115,75 7 Bar Muscle Ups 400m Run **20min time cap **7 Bar MUs = 7 C2B + 7 Diamond PU Special Strength 4×12 Seated DB press **Sit on floor, […]
Tuesday 7.14.15 Barbell Club
@CFML A: Tall Snatch + OHS (3×3+3) B: Hang Snatch (2x3x80, 3x3x83) Every 2:30 C: Back Squat (5x5x78) D: Power Clean + Push Press (3×1+5)
7.13.15 Box Brief
Kelly Starrett on the 80/20 of Mobility and Performance By popular demand, this episode features Kelly Starrett. He’s trained CrossFit athletes for more than 130,000 hours (!) and his clients include Olympic gold medalists, Tour de France cyclists, world record holders in Olympic lifting and powerlifting, Crossfit Games medalists, … CLICK HERE TO LISTEN
Monday 7.13.15 On-Ramp
@CFML On-Ramp Class #1 Intro: What is CrossFit? What makes our CrossFit Different? New Skill: Air Squat Deadlift Rope Climbs Double Unders W.O.D.: “Goonies” 15min AMRAP 1 Rope Climb 5 Deadlifts 200m Row or Run
Monday 6.13.15 Competitor WOD
Max Effort Lower Strength Back Squat (1RM – Less than 10 reps past 50%) WOD “Rocket Man” 21-15-9 Deadlifts (225,135) Thrusters (95,65) **1 bar per Athlete, weight must be changed between movements **20min time cap Special Strength 8RM Good Morning Special Strength 3 x 2min max Reps Box Squats, Bar + Micro Band Midline 100 Standing […]
