Tuesday 4.14.15 Competitor WOD
Dynamic Effort Lower Strength Back Squat (1×8 @ 50% + 30#) **Warm Up Reps x8 w/ empty barbell x6 @ 35% x4 @ 50% x8 @ 50% + 30# **If you fail stop, do not drop weight and continue. Next week we will change the variation **If you failed last week, complete 1×4 @ 50% and […]
Tuesday 4.14.15 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 B: Back Squat (5×5) @70-73 3 sec hold on first rep C1: Shoulder Press (4×6) C2: Front Rack Reverse Lunge (3×10)
4.13.15 Box Brief
24 Heroes in 24 Hours CLICK HERE FOR TICKETS FACEBOOK EVENT PAGE On May 22, 2015, CrossFit Main Line in Ardmore, Pennsylvania, will host the 3rd Annual 24 in 24 event: 24 Heroes in 24 Hours. Starting at 0930 on Friday the 22rd, athletes will perform a “Hero WOD” every hour for 24 straight hours. […]
Monday 4.13.15 On-Ramp
@CFML On-Ramp Class #1 Intro: What is CrossFit? CrossFit Lingo Mobility Dynamic Warm up Bergener Warm Up New Skill: Squat Dead Lift Push Ups W.O.D.: 21-15-12-9 Air Squats Push Ups 100m Run
Monday 4.13.15 Competitor WOD
Max Effort Upper Strength Split Jerk (1RM – limit to 10 reps after warming up) WOD “Cupid Shuffle” 150 Russian KB Swings (70,55) **Every time you break, run 50m forward + 50m backward **20min time cap Special Strength 4×10 Barbell Rows with chest supported on bench Special Strength 3×15 Push Ups For Max Weight Midline 4 […]
Monday 4.13.15 Barbell Club
@CFR5 A: Snatch (3x1x85) 50/60×3, 70/75×2, 80×1 20 min B: Snatch Pull (2x2x85) C: Clean and Jerk (1×85) 50/60/70×2, 75/80×1 20 minutes D: Front Squat (1×85)
4.12.15 Box Brief
Why You’re Tired All The Time + How To Feel Better Read More – MindBodyGreen.com By Julie Daniluk Are you chronically tired for no reason? Do you feel rundown and overwhelmed? It could be adrenal fatigue. Adrenal fatigue occurs when your adrenal glands cannot adequately meet the demands of stress. From the demands of work, to […]
Sunday 4.12.15 Competitor WOD
Rest Day
Saturday 4.11.15 Competitor WOD
Strength Snatch Balance + OHS (1RM) WOD “Filthy Fifty” For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders **30min time cap Finisher/Recovery 800m sled pull
4.10.15 Box Brief
5-MINUTE FIX: THE DOUBLE-UNDER If you get a lump in your throat when double-unders appear on the whiteboard here are a few techniques to help you master them. The Box Editors March 20, 2015 CLICK HERE to read more Can you do 1,400 consecutive double-unders? Molly Metz, jump-rope competitor and coach, who has conducted seminars […]
