Tuesday 3.24.15 On-Ramp
@CFR5 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
Tuesday 3.24.15 Competitor WOD
Dynamic Effort Upper Strength Press Complex (3×5 Strict Press, 3×5 Push Press, 3×5 Power Jerk) @ 75% 1RM strict press + 15# **If you fail to complete all of the strict press or push press, stop decrease weight by 5# and continue with 3×5 power jerk WOD “DT” 5 Rounds for time: 12 Deadlifts, 155# / […]
Tuesday 3.24.15 Barbell Club
@CFML A: Hang Clean (2x2x80, 2x2x85, 2×90) B: Clean Deadlift (4x3x105) C1: Overhead Squat (3x2x85-90) C2: Split Jerk (5x2x85) 2 Push Press + 2 Jerk
3.23.15 Box Brief
15.4… Complete! 4 CrossFit Open WODs down. 1 to go!
Monday 3.23.15 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 3.23.15 Competitor WOD
Max Effort Lower Warm-up 11 Burpees **Burpees for Blaine day 2 Strength Good Mornings (3RM with a bent knee) WOD “Rolling on Dubs” 3 Rounds 22 Front Squats (95,65) 22 Box Jumps (20,20) 22 Pull Ups Special Strength 1RM Box Squat @ 50% 1RM + max band tension Special Strength 3×6 Glute Ham Raises with hand […]
Monday 3.23.15 Barbell Club
@CFR5 A: Clean and Jerk (3+1×75, 2+1×80, 2+1×85, 1×90) up to 10 seconds rest between reps 3-4 warm-up sets 25 minutes B: Clean Pull (3x3x90) 5-10 minutes C: Back Squat (5x3x85) 3-4 warmup sets, then 5x3x85 20-25 min D: Reverse Plank (3×60) -optional- 5 minutes
3.22.15 Box Brief
Don’t forget…. Yoga @ R5 11am Looking to complete 15.4 on Sunday? Please email Info@CrossFitMainLine.com. Sunday Open gym times are already filled with Barbell Club Athletes and Yoga. Chris Spealler’s Tips for Efficient Kipping Handstand Push Ups It’s one thing being able to do a kipping handstand push up, or even a few of them. […]
Sunday 3.22.15 Competitor WOD
Rest Day
3.21.15 Box Brief
Does cardio make you fat? Study says yes. Cardio may be the worst thing you can do if you are trying to lose fat, according to recent studies. In fact, if you want to gain weight, you should get on the treadmill or go out for a nice slow jog. For years we have been […]
