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Tuesday 12.2.14 WOD
Dynamic Effort Upper Strength Shoulder Press (12×2 @ 80% 1RM – taken from ground) WOD “The Missionary” 21-15-10-5 Hang Power Snatches (75,55) Ring Dips Extra Credit Erg or ski erg 5 rounds 20sec @ 100% effort 40sec @ 50% effort **Use wattage output to gauge % 12.6.14 – Holiday Amazing Race • CrossFit Main Line will […]
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Tuesday 12.2.14 On-Ramp
CFR5 6:30pm On-Ramp/Elements Class #1 Skill Review: Dynamic Warm Up Bergener Warm Up New Skill: Squat Up Right Row Push Up Complete Rounds Of: 15-12-9 200m Run Squat (45,15) Push Ups Up Right Row (45,15) 12.6.14 – Holiday Amazing Race • CrossFit Main Line will NOT hold classes • CrossFit R5 will be open 8:30am […]
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Tuesday 12.2.14 CrossFit Pre-Teens
Warm-up Squat Review Air Squat Front Squat Back Squat Overhead Squat WOD Little Rowing “Nancy” 4 Rounds 200 m row 10 OHS Game Return to Plank Wars! Rope Climb Races Extra Credit Hand stand Holds
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Tuesday 12.2.14 Competitor WOD
Dynamic Effort Upper Strength Shoulder Press (12×2 @ 80% 1RM – taken from ground) WOD “The Missionary” 21-15-10-5 Hang Power Snatches (75,55) Ring Dips Special Strength 8RM Close grip floor press 3/4 range of motion, weight + double micro band tension **set J hooks so that you only extend through the top 3/4 of the movement […]
