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Friday 11.21.14 Competitor WOD
Max Effort Lower Strength RDL (Romanian Deadlift) (5RM) WOD “Beast of Burden” 10-9-8-7-6-5-4-3-2-1 Deadlifts (225,185) 1-2-3-4-5-6-7-8-9-10 Ring Dips Special Strength 3×8 GHD Glute Ham Raise Special Strength 3×15 Reverse Hyper **Go Heavy Abs/Core 4×20 DB/KB Side Bends Finisher/Recovery 75 banded good mornings Thanksgiving Holiday Schedule • Thursday 11.27.14 – 9m WOD, 10am Flag Football at Radnor Memorial […]
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Box Brief 11.20.14
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 Masters Madness 2014 Almost Sold Out! Sign up fast, 27 spots remaining CLICK HERE 2014 Holiday Amazing Race Registration closes Friday 11.21.14 CLICK HERE […]
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THURSDAY 11.20.14 WOD
Dynamic Effort Upper Strength Snatch Complex (Build to a heavy complex – no misses allowed) 5sec. pull to top of knee + Snatch w/ pause at knee WOD CrossFit Games Open W.O.D. 12.3 (Time) 18min AMRAP 15 Box Jumps (24/20) 12 Push Press (115/75) 9 TTB Extra Credit 100 banded face pulls Thanksgiving Holiday Schedule • Thursday 11.27.14 […]
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THURSDAY 11.20.14 ON-RAMP CLASS 5 OF 6 @ CFR5
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 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) […]
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THURSDAY 11.20.2014 CrossFit Teens
Warm Up 3 Rounds 5 Paused squats 3 Broad jump burpees 5 Lunge and claps bear crawl down crab walk back Skill Review Thruster Pull up WOD 2 MINUTE AMRAP 7 Thrusters 7 Pull Ups 1 MINUTE REST 2 MINUTE AMRAP 5 Thrusters 5 Pull Ups 1 MINUTE REST 2 MINUTE AMRAP 3 Thrusters 3 […]
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THURSDAY 11.20.14 BARBELL CLUB @ CFML
Barbell Club @ 5:30 & 6:30 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 […]
