Tuesday 4.21.15 Competitor WOD
Dynamic Effort Upper Strength Bent Over Row (6×3 @ 75% 1RM) **Superset bent over rows with pull ups Strength Pull-ups (6×3 banded – strict – kipping) WOD “Surfin’ Bird” 12min AMRAP 3 Power Snatches (115,65) 10 Wall Balls (20,14) Special Strength 5×5 Bench Press @ 40% + mirco band tension **red band Special Strength 4×12 Banded Seated […]
Tuesday 4.21.15 Barbell Club
@CFML A: High-Hang Snatch (3/3/2/2/2/2) @50/60/70/70+/70+/70+ 2 sec hold in bottom on last rep 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: Back Squat (5×5) @73-75 (increase from last week) 3 sec hold on first rep C1: Shoulder Press (4×6) Use highest weight […]
Tuesday 4.21.2015 Crossfit Kids
Warm-up Mobility- couch stretch- 1 min on each leg Dynamic- run Accessory- 10 jumping lunges 10 weighted lunges Gymnastics 3 rounds 10 push ups 10 squats 10 sit ups Weightlifting Introduce and perform bench press 6×3 add weight each round Metcon 8 Minute AMRAP 10 front Squats 30 single unders/15 dubs 10 jumping pull ups […]
4.20.15 Box Brief #2
Post 2 of 4 Nearly 24 months ago we posted the attached image to the Main Line CrossFit community to announce, CrossFit R5s arrival to the Main Line CrossFit community. This year we post….. ***stay tuned for post 3 of 4, 7pm Monday 4.20.15***
4.20.15 Box Brief
Post 1 of 4 Nearly 24 months ago we posted the attached image to the Main Line CrossFit community…….. ***stay tuned for post 2 of 4, 10am Monday 4.20.15***
Monday 4.20.15 On-Ramp
@CFML On-Ramp Class #3 Skill Review: Standing Press Push Press Push/Split Jerk Box Jumps New Skill: MB/Barbell Clean Font Squat Rower Mechanics Double Unders W.O.D.: 3 RDS 200m Run 10 Squat Cleans 20 Dubs (60 singles)
Monday 4.20.15 Competitor WOD
Max Effort Lower Strength Front Squat (3RM) WOD “Burpee Badger V2” (aka. The Torture Chamber) 6x 90sec. AMRAPs 10 Hang Cleans (85,55) 5 Thrusters (85,55) Max Burpee Plate Hops 2min Rest **Score each round of burpees **You must reach full extension on the plate Special Strength 4×10 Bent Knee Good Morning **perform in partial squat position […]
Monday 4.20.15 Barbell Club
@CFR5 a: High-Hang Clean + Clean (6×2+1) @50/60/70/70/70/70 b: Front Squat (3×3) @80/80/80 c1: Snatch Push Press + OHS (4×3+1) (may substitute push press) c2: RDL (Romanian Deadlift) (4×6)
Sunday 4.19.15 Competitor WOD
Rest Day
Saturday 3.8.15 Competitor WOD
Strength Cluster (2RM) WOD “White” 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m run In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011 To learn more about White click here **Partner Up or Complete Solo **35min time cap […]
