MONDAY 12.22.14 COMPETITOR WOD
Dynamic Effort Upper Strength Bench Press (3×15 (5 wide, 5 normal, 5 narrow) @ 75% 1RM) WOD “Crash” x10 60sec. Rounds 2 Bear Complexes (135,95) Max Dubs **60sec. rest between each round **Score = total dubs **BC = 1 DL + 1 CL + 1 FS + 1 PP + 1 BS ** You may string […]
Monday 12.22.14 Barbell Club
@CFR5 A: Clean and Jerk (1×1) 40-75%: 4×2 (1:00-1:30 rest), then 75%+: 8-11×1 to a peak single (1:30-3:00 rest, 2 misses max) 25-30 min – 12-15 sets total B: Tempo Back Squat (8×3) 2 sec eccentric 50/60/70/75/80/85… Goal: 85%+, be better than last week: 1) Go heavier on the last set, or 2) Get 1-2 more sets at last […]
12.21.14 Box Brief
Sunday December 21, 2014 CrossFit R5 closed for Masters Madness Competition CrossFit Main Line will be open regular hours. Feel free to drop in to Main Line Click here to view live scoring
Sunday 12.21.14 Competitor WOD
Rest Day
Sunday 12.21.14 Barbell Club
@CFML A: Hang Snatch (1×1) 1 Rep Max 40-70%: 4 doubles (1:00-1:30 rest) 75%+: 5+ singles (1:30-3:00 rest) 30 min: 12-18 sets total B: Overhead Squat (5×3) use same weight or more as last week, add 2 sec pause in bottom 25 min X: Clean Pull Complex (3x1x90%-120% (optional)) 2 Clean Pull + 4 RDL + 2 Clean Deadlift
12.20.14 Box Brief
Sunday December 21, 2014 CrossFit R5 closed for Masters Madness Competition CrossFit Main Line will be open regular hours. Feel free to drop in to Main Line Holiday WOD Schedule December 24th – 6am, 9:30 and Noon WODs only December 25th – CFML and CFR5 Closed December 26th – 9:30am, Noon and 4:30 WODs only […]
Saturday 12.20.14 Competitor WOD
Strength Power Jerk (Feet must stay under shoulders) WOD “Perfect 10” Teams of 2 5-4-3-2-1 AMRAP 10 HSPU 10 Hang Cleans (75,55) 10 Wall Balls (20,14) **P1 5min AMRAP, P2 Rest. Then P2 5min AMRAP, P1 Rest. Continue down the AMRAP ladder. P2 picks up where P1 left off. **Score combined rounds + reps of each […]
12.19.14 Box Brief
Sunday December 21, 2014 CrossFit R5 closed for Masters Madness Competition CrossFit Main Line will be open regular hours. Feel free to drop in to Main Line Holiday WOD Schedule December 24th – 6am, 9:30 and Noon WODs only December 25th – CFML and CFR5 Closed December 26th – 9:30am, Noon and 4:30 WODs only […]
Friday 12.19.14 Competitor WOD
Max Effort Upper Strength Pull-ups (2min max pull ups) **kipping or strict WOD “Jazz Hands” 75 KB Swings (55,35) 2k Row 75 KB Swings **CFNE benchmark WOD Special Strength 1RM Bench Press, max weight + double mico band (red) Special Strength 8RM normal grip floor press Abs/Core 50 banded GHD sit Ups **Only to parrallel Finisher/Recovery […]
12.18.14 Box Brief
Sunday December 21, 2014 CrossFit R5 closed for Masters Madness Competition CrossFit Main Line will be open regular hours. Feel free to drop in to Main Line Holiday WOD Schedule December 24th – 6am, 9:30 and Noon WODs only December 25th – CFML and CFR5 Closed December 26th – 9:30am, Noon and 4:30 WODs only […]
