Monday 4.27.15 Barbell Club
@CFR5 a: High-Hang Clean + Clean (6×2+1) @50/60/70/70+/70+/70+ If 70 is sharp, you may go up. The goal is good technique & no misses. No extra attempts if you miss, 6 sets total. b: Front Squat (3×3) @75-80 3 sec pause on first rep c1: Snatch Push Press + OHS (4×3+1) (may substitute push press) Use highest weight from last week […]
4.26.15 Box Brief
2015 MASTERS QUALIFIER EVENTS Good Luck Main Line CrossFit Athlete’s Mike Shine an Cate Kelly Click Here to see the workouts The top 200 masters athletes each age division—40-44, 45-49, 50-54, 55-59 and 60-plus—will have fromThursday, April 23 to Monday, April 27 to complete four events. Events may be completed in any order. All four […]
Sunday 4.26.15 Competitor WOD
Rest Day
4.25.15 Box Brief
DOES ORGANIC REALLY MATTER? HOW TO RANK NUTRITIONAL PRIORITIES Marc Halpern – Contributor BreakingMuscle.com What is the perfect diet? This is the question that blows up Internet forums. Researchers and trolls alike debate this question with a beautiful blend of science, opinion, anger, humor, and everything in between. (I’ve always argued a paleo vegan diet is what […]
Saturday 4.25.2015 Crossfit Kids
Warm-up Med Ball musical chairs- let’s get mom or dad to play too! Tabata Time: 20 seconds on, 10 seconds rest Minute 1: Jumping Jacks Minute 2: Plank holds Minute 3: wall walks Minute 4: burpees Minute 5: squat Gymnastics Dip it real good! Practice tricep dips on boxes Practice dips on rings Game Hungry […]
Saturday 4.25.15 Competitor WOD
Strength High-Hang Clean + Jerk (Build to a heavy) Strength Clean Pull (6×3 – build across) 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
Friday 4.24.15 Competitor WOD
Max Effort Upper Strength Snatch (1RM – Less than 10 reps past 50%) WOD Beware Of The Dark Side (AMRAP – Rounds and Reps) 12min AMRAP 1 Rope Climb 3 Bar Muscle Ups 5 Snatches (135,95) Special Strength 6×3 Koklov Press **Build across Special Strength 4×8 Snatch Grip GHD Good Morning $ Out 4 x max time […]
4.23.15 Box Brief
‘AB’ril Scoreboard Update A little of a week remains, ending 4.31.15. Get after those midline movements!
Thursday 4.23.15 On-Ramp
@CFR5 On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls
Thursday 4.23.15 Competitor WOD
Dynamic Effort Lower Strength Front Squat (1×8 @ 50% 1RM) Warm Up: x8 with empty barbell x8 @ 25% x8 @ 35% x8 @ 50% (working set) WOD “Smoking Guns” 7 Rounds for time of: 4 Burpees 4 Deadlift (95,65) 3 Burpees 3 Power Cleans (95,65) 2 Burpees 2 Squat Clean (95,65) 1 Burpees 1 Clean […]
