2.20.15 Box Brief
CrossFit Games Open 2015: What To Expect By Jonathan Kinnick Published on February 19, 2015. The 2015 CrossFit Games Open is right around the corner, and there are some excitingchanges coming this year. Let’s take a look at how those changes affect our predictions for this year’s Open. The Open format has been surprisingly consistent over […]
Friday 2.20.15 Competitor WOD
Dynamic Effort Lower Strength Front Box Squat (6×3 @ 75% 1RM) **If you do not have front box squat numbers work at 65% 1RM front squat WOD “Flirting with disaster” 3min AMRAP 12 Thrusters (95,65) 12 Pull Ups –3min Rest– 3min AMRAP 9 Thrusters 9 Pull Ups –3min Rest– 3min AMRAP 6 Thrusters 6 Pull Ups […]
2.19.15 Box Brief
Get Ready for New Meals! Below is courtesy of Custom Fit Meals In the coming weeks we’re bringing you even more farm-to-fork freshness. Here are some new chicken dishes you are sure to love. Simple and delicious meals featuring All-Natural grilled chicken breast and a series of tasty new sides. Rustic Balsamic-Grilled Chicken Breast| Garlic and Herb […]
Thursday 2.19.15 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 Announcements: Free Clinics Saturday 2.21.15 – Rowing & DUBs Clinic Sunday 2.22.15 – High Repetition Olympic Lifting Clinic
Thursday 2.19.15 Crossfit kids
Warm-up Dynamic warm up Junkyard Dog Gymnastics Toes to bar- 5 rounds, 3 times Knee ups- 5 rounds 3 times kipping- 5 rounds 5 times Weightlifting Bench press Light weight, 3×8 Metcon 10 Barbell thrusters 15 pull ups 25 jump ropes 3 rounds
Thursday 2.19.15 Competitor WOD
Max Effort Upper Strength Bench Press (1RM against micro bands) Strength 30 Strict Pull Ups (Time) **Last completed on 10.14.14 WOD #1 10min AMRAP 100m Farmers Carry (70/70,55/55) 10 Sit Ups **Score total rounds + Reps, 100m = 1rep 3min Rest to WOD #2 WOD #2 Zuul (AMRAP – Reps) 7min AMRAP 20 KB Swings (70,55) 20 Dubs […]
Thursday 2.19.15 Barbell Club
@CFML A: Hang Clean and Jerk (10×2+1) -: Clean Pull + Hang Clean + Jerk (0X0) For reference only. B: Snatch Pull (5x3x95-115) 5 sec negative on last rep C1: Plank (3×20) C2: Glute Bridge (3×10) C3: Banded Walk (3×10/side) Announcements: Free Clinics Saturday 2.21.15 – Rowing & DUBs Clinic @ R5 1pm Sunday 2.22.15 – High Repetition Olympic Lifting Clinic @ ML 11am Don’t forget…Sign Up […]
2.18.15 Box Brief
Spinal Health/Stability for Athletes with Lumbar Issues Part 2 By: CrossFit Main Line & R5 Coach Ari Sherwood
Wednesday 2.18.15 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 Announcements: Free Clinics Saturday 2.21.15 – Rowing & DUBs Clinic Sunday 2.22.15 – High Repetition Olympic Lifting Clinic
Wednesday 2.18.15 Competitor WOD
Explosive Strength Strength Barbell Squat Jumps (5×5 for max load) Strength Snatch Pull (5×5 from 4″ blocks, build to a heavy 5) Strength Clean Pull (5×5 from 4″ blocks, build to a heavy 5) WOD “Amadeus” 3 Rounds 400m Row 21 DB Alternating Snatches (60,45) 7 Bar Muscle Ups **25min time cap Abs/Core Strict Toes to Bar – […]
