Wednesday 11.26.14 Competitor WOD
Explosive Strength Strength Clean Complex (Clean + 3 jerks – build to a heavy) WOD Wednesday Burner Tabata This: Dubs (x3) K2E Handstand Holds Deadlift static hold in lockout (85% 1RM) **8 rounds of 20sec. on 10sec. off on each movement before moving to the next **Score total reps on each movement, Wodify will add up […]
Tuesday 11.25.14 Box Brief
Thanksgiving Park WOD Released 2014 Holiday Amazing Race 24 tickets have been added to the wait list Click Here to register for the wait list Thanksgiving Holiday Schedule • Thursday 11.27.14 – 9am WOD, 10am Flag Football at Radnor Memorial Park • Friday 11.28.14 – 9:30am & 4:30pm (both with babysitting) • Saturday 11.29.14 – Regular Schedule Resumes
Tuesday 11.25.14 On-Ramp
On-Ramp Class #6 Skill Review Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups New Skill SDHP Snatch Paleo & CrossFit? (after WOD) W.O.D. 10min AMRAP: -5 Snatches -10 Lunges (L+R=2) -100m Run Thanksgiving Holiday Schedule • Thursday 11.27.14 – 9am WOD, 10am Flag Football at Radnor Memorial Park • Friday 11.28.14 – 9:30am & 4:30pm (both with […]
Tuesday 11.25.14 Competitor WOD
Max Effort Lower Strength Deadlift to a 2″ negative (1RM) Stand on a 2″ Foam Pad WOD #1 4 x 500m Row **2 min rest between row **Score total time **Set ergs to count intervals with 2min rest WOD #2 “Amanda” 9-7-5 Muscle-ups Snatch, 135#/95# **Rx = ring MUs **MU mod = bar or jumping, make […]
Box Brief 11.24.14
Winter CrossFit Kids Schedule Starts Monday 12.1.14 @ CFML Monday – 4:30pm CrossFit Teens Tuesday – 4:30pm CrossFit Pre-Teens Thursday – 4:30pm CrossFit Teens & Pre-Teens Thanksgiving Holiday Schedule • Thursday 11.27.14 – 9am WOD, 10am Flag Football at Radnor Memorial Park • Friday 11.28.14 – 9:30am & 4:30pm (both with babysitting) • Saturday 11.29.14 – Regular […]
Monday 11.24.14 On-Ramp
On-Ramp Class #6 @ CFML 6:30pm Skill Review Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups New Skill SDHP Snatch Paleo & CrossFit? (after WOD) W.O.D. 10min AMRAP: -5 Snatches -10 Lunges (L+R=2) -100m Run Thanksgiving Holiday Schedule • Thursday 11.27.14 – 9am WOD, 10am Flag Football at Radnor Memorial Park • Friday 11.28.14 – 9:30am & […]
Monday 11.24.14 CrossFit Teens
Thanksgiving Holiday Schedule No CrossFit Teens and Pre-Teens Class until 12.1.14 Winter CrossFit Kids Schedule Starts Monday 12.1.14 @ CFML Monday – 4:30pm CrossFit Teens Tuesday – 4:30pm CrossFit Pre-Teens Thursday – 4:30pm CrossFit Teens & Pre-Teens
Monday 11.24.14 Barbell Club @ CFR5
A: Split Jerk (3×3) technique work B: Clean and Jerk Complex (8-12 sets) Clean + Front Squat + Jerk C: Front Squat (3×3) RPE: 9-10 D1: Clean Deadlift (4×3) to knee, 5 sec pause at knee D2: Shoulder Press (4×3) Thanksgiving Holiday Schedule • Thursday 11.27.14 – 9am WOD, 10am Flag Football at Radnor Memorial Park • Friday 11.28.14 – 9:30am & 4:30pm (both with babysitting) • […]
Monday 11.24.14 Competitor WOD
Dynamic Effort Upper Strength Shoulder Press (6×4 @ 75% 1RM ) *take from ground WOD 15min Capacity Test (AMRAP – Reps) 5min max Cal Row 4min max Pull Ups 3min max STOH (135,95) 2min max KB Swings (70,55) 1min Max Front Squat (135,95) **Score total reps **No rest between movements Special Strength 4×20 each arm thumb down […]
Box Brief 11.23.14
Whole 30 bacon is back! Starting Monday 11.24.14 sign up on the white boards at the box The bacon will be delivered to the refrigerators $12 per pound, money to be collected when you pick up Thanksgiving Holiday Schedule • Thursday 11.27.14 – 9am WOD, 10am Flag Football at Radnor Memorial Park • Friday 11.28.14 – 9:30am […]
