Tuesday 12.16.14 Competitor WOD
Dynamic Effort Upper Strength Clean Complex (Work to a heavy complex ) 1 Power Clean + 2 Jerks WOD “The Incredible Hulkstress” 21 Power Cleans (135,95) 21 Pull Ups 3 Rope Climbs 15 Power Cleans 15 Pull Ups 2 Rope Climbs 9 Power Cleans 9 Pull ups 1 Rope Climb Special Strength 8×3 Bench Press (4 […]
Tuesday 12.16.2014 Crossfit kids
Warm-up 100 meter run 10 one legged side to side hops 10 squats 10 push ups Metcon TEAM THUNDERDOME 250 meter row 2 rope climbs 4 push ups 6 kettle bell swings 8 sit ups 10 burpees 250 meter row 10 burpees 8 sit ups 6 kettle bell swings 4 push ups 2 rope climbs […]
Tuesday 12.16.14 Barbell Club
@CFML A: Hang Clean and Jerk (8×2+1) Hold jerk receiving position for 2 sec. 40-75%: 4-5 doubles (1:00-1:30 rest) 75%+: 5+ singles (1:30-3:00 rest) Drop 15%, 3×2 (small jumps if possible) 30 min: 12-16 sets total B: RDL (Romanian Deadlift) (3×3) 105-115% of today’s best hang clean C: 1 1/4 Front Squat (8×2) start heavier than normal 60%+
12.15.14 Box Brief
New Babysitting Schedule Starts Today 12.15.14 CrossFit Main Line Monday – Friday 9:30am & 4:30pm Saturday – 8:30am & 9:30am Sunday – 9:30am CrossFit R5 Monday 9:30am & 4:30pm Tuesday – Friday 9:30am Only Saturday – 8:30am & 9:30am Sunday – 9:30am Sunday December 21, 2014 CrossFit R5 closed for Masters Madness Competition CrossFit Main […]
Monday 12.15.14 On-Ramp @CFML
@CFML On-Ramp Class #5 Skill Review: Kipping Pull Ups KB Swings Wall Balls New Skill: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups W.O.D.: 21-15-9 -Walking Lunges (L+R=2) -Butterfly Sit Ups -Thrusters
Monday 12.15.14 Competitor WOD
Max Effort Lower WOD 1 100 Air Squats for time WOD 2 “Brutus” 3min AMRAP 10 Thrusters + 10 Pull Ups – 30 sec. Rest – 3min AMRAP 10 Box Overs + 10 Power Snatches – 30 sec. Rest – 3min AMRAP 10 Dubs + 10 Toes to Bar **Barbell Weights; Men 75#, Women 55#** […]
Monday Barbell Club 12.15.14 @CFR5
@CFR5 A: Snatch (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 weeks heaviest […]
12.14.14 Box Brief
New Babysitting Schedule Starts 12.15.14 CrossFit Main Line Monday – Friday 9:30am & 4:30pm Saturday – 8:30am & 9:30am Sunday – 9:30am CrossFit R5 Monday 9:30am & 4:30pm Tuesday – Friday 9:30am Only Saturday – 8:30am & 9:30am Sunday – 9:30am Sunday December 21, 2014 CrossFit R5 closed for Masters Madness Competition CrossFit Main Line […]
Sunday 12.14.14 Competitor WOD
Rest Day
Sunday Barbell Club 12.14.14 @CFML
@CFML A: Hang Snatch (1×1) 40-75%: 4-5 doubles (1:00-1:30 rest) 75%+: 5+ singles (1:30-3:00 rest) Drop 15%, 3×2 (small jumps if possible) 30 min: 12-18 sets total -: Hang Snatch (1×2) B: Overhead Squat (5×3) use 90% of last weeks 3RM 25 min X: Clean Pull Complex (3x1x80%-120% (optional)) 2 Clean Pull + 4 RDL + 2 Clean Deadlift
