Saturday 1.3.14 Competitor WOD
Strength Clean and Jerk Complex (1RM – PC + 2 FS + Jerk) WOD “Balance of Powers” Teams of 2 2min AMRAP: Squat Cleans (135,95) 2min AMRAP: Push Jerks (135,95) 3min AMRAP: Squat Cleans (135,95) 3min AMRAP: Push Jerks (135,95) 4min AMRAP: Squat Cleans (135,95) 4min AMRAP: Push Jerks (135,95) **Score total Squat Cleans + Jerks […]
1.2.14 Box Brief
What is your 2015 Motto? “In order to obtain something you have never had, you must be willing to do something that you have never done.” – Thomas Jefferson Every year CrossFit Athletes enter their Boxes with goals and aspirations but with no true guidelines for success. This year at Main Line and R5, instead […]
Friday 1.2.14 Competitor WOD
Max Effort Lower Strength Banded Deadlift (1RM) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL WOD 15min AMRAP “Diane” 21-15-9 Deadlifts (225,155) HSPUs **If you complete the 9 reps, restart at 21 **Score total reps Special Strength 3×8 GHD Back Extension 3×8 Snatch Grip Deadlift **Superset heavy sets […]
1.1.15 Box Brief
Holiday WOD Schedule January 1st – 9:30am, Noon and 4:30pm WODs only Babysitting: CFML 9:30am and 4:30pm, CFR5 9:30am Announcements Beginning 1.1.15 the 7:30pm Class time at both boxes will be Open Gym ONLY. There won’ t be any coaches running a 7:30 WOD. Please make note of that beginning in the New Year. We […]
Thursday 1.1.14 Competitor WOD
Dynamic Effort Upper Strength Bench Press (3×15 (5 wide, 5 normal, 5 narrow) @ 75% 1RM + 5#) Add 5# over last week, if fail decrease to last weeks weight and complete only x5 normal, x5 narrow Strength Shoulder Press (5RM) WOD “2015” For Time Accumulate: 2015 feet of running 2015# GTOH 2015# of BW in pullups […]
Thursday 1.1.15 Barbell Club
A: High Hang Snatch + Hang Snatch (10×1) High Hang + Hang 1 set every 2:00 10 sets total, build to peak single Start at roughly 30-40% of snatch, make 5-10% jumps until peak B: Pull + Clean + Front Squat + Jerk (6×1) Build to a peak, start at roughly 50%, make 10% jumps, then 5% jumps as […]
12.31.14 Box Brief
Holiday WOD Schedule December 31st – 6am, 9:30am, Noon, 4:30pm WODs only Babysitting: CFML 9:30am and 4:30pm, CFR5 9:30am January 1st – 9:30am, Noon and 4:30pm WODs only Babysitting: CFML 9:30am and 4:30pm, CFR5 9:30am Announcements Beginning 1.1.15 the 7:30pm Class time at both boxes will be Open Gym ONLY. There won’ t be any […]
Wednesday 12.31.14 Competitor WOD
Warm-up GymnasticsWOD.com 4min Tabata Roll to Candlestick Strength Clean and Jerk (10×2 @ 70%) Strength Snatch Complex (Hang Snatch + OHS @ 60% ) WOD CrossFit.com 141211 3 rounds for time of: 50 Cal Row 150 Dubs 50 Lunges (L+R=2) Abs/Core 3×20 V-Ups
12.30.14 Box Brief
Holiday WOD Schedule December 31st – 6am, 9:30am, Noon, 4:30pm WODs only Babysitting: CFML 9:30am and 4:30pm, CFR5 9:30am January 1st – 9:30am, Noon and 4:30pm WODs only Babysitting: CFML 9:30am and 4:30pm, CFR5 9:30am Announcements Beginning 1.1.15 the 7:30pm Class time at both boxes will be Open Gym ONLY. There won’ t be any […]
Tuesday 12.30.14 On-Ramp @CFR5
@CFR5 On-Ramp Class #2 Skill Review: Squat Dead Lift Push Ups New Skill: Standing Press Push Press Push /Split Jerk Box Jumps W.O.D.: 8min AMRAP 10 Box Jumps 10 Push Presses 10 DeadLifts
