Thursday 3.12.15 Barbell Club
@CFML A: Clean and Jerk (2×3+1×75, 2×2+1×80) up to 10 seconds rest between reps 3-4 warm-up sets 25 minutes B: Clean Pull (3x4x85) 5-10 minutes C: Back Squat (5x3x83) 3-4 warmup sets, then 5x3x78 20-25 min D: Plank (2×20) -optional- Plank/Side/Side 5 minutes
3.11.15 Box Brief
New apparel arrives next week! Reserve yours now. Limited quantities available. Email Jenn@CrossFitMainLine.com to reserve yours Womens stock: XS-4 S-16, M-18, L-2 Mens stock: M-19, L-18, XL-8, XXL-1
Wednesday 3.11.15 On-Ramp
@CFML 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
Wednesday 3.11.15 Competitor WOD
Warm-up EMOM for 10min 15 seconds “L” sit/tuck + 10 Supermen Strength Clean Blocks (1RM from low blocks, barbell below knee) WOD “Invisible Woman” 15min AMRAP 1 Man Maker (35,25) 1 Round of “Cindy” 2 Man Makers 1 Rounds of “Cindy” 3 Man Makers 1 Round of “Cindy” 4 Man Makers 1 Round of “Cindy” 5 […]
Wednesday 3.11.15 Barbell Club
@CFR5 A: Snatch Deadlift + Hang Snatch (5x2x75) (Snatch Deadlift + Hang Snatch) x 2 B: Snatch Deadlift (3x4x105) C1: Snatch Balance (3x2x70) C2: Push Press + Jerk (3×2+2×65) 2 Push Press + 2 Jerk
3.10.15 Box Brief
And the CrossFit Open 15.2 winner is…… John Luviano with 191 reps Rx! Congrats John. Your $100 Whole Foods gift card is at the Box. This Is What Happens When Only One Identical Twin Exercises Identical twins: same body, same brain, same everything … right? Well, not exactly. Apparently, the similarity between identical twins depends […]
Tuesday 3.10.15 On-Ramp
@CFR5 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)
Tuesday 3.10.15 Competitor WOD
Dynamic Effort Upper Strength Press Complex (@ 75% 1RM strict press + 5#) **3×5 Strict Press, 3×5 Push Press, 3×5 Power Jerk **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 “Doctor Doom” In 20min Complete: 800m Row –“Grace”– 30 […]
Tuesday 3.10.15 Barbell Club
@CFML A: Snatch Deadlift + Hang Snatch (5x2x75) (Snatch Deadlift + Hang Snatch) x 2 B: Snatch Deadlift (3x4x105) C1: Snatch Balance (3x2x70) C2: Push Press + Jerk (3×2+2×65) 2 Push Press + 2 Jerk
3.9.15 Box Brief
15.2 — Complete! A tough overhead squat and chest to bar couplet reared its head once again in 2015. Congrats to the more than 50 of you that PR’d over last year!
