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12.23.14 Box Brief
Holiday WOD Schedule December 23rd – NO On-Ramp Class at CFR5 December 24th – 6am, 9:30am(w/ Babysitting) & Noon WODs only – “The 12 days of CrossFit WOD “ December 25th – CFML and CFR5 Closed December 26th – 9:30am(w/ Babysitting), Noon and 4:30pm(w/ Babysitting) WODs only December 31st – 6am, 9:30am(w/ Babysitting), Noon, 4:30pm(w/ Babysitting) WODs only January 1st […]
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Tuesday 12.23.14 WOD
Max Effort Lower Strength Front Squat (1RM – less than 10 reps after 50%) WOD “Doctor Deltoid” 2 Rounds of the below, with 3min rest in between rounds –In 3min Complete– 25 KB Swings (55,35) 15 Burpees AMRAP Hang KB Snatches in remaining time 1min Rest –In 3 minutes Complete– 25 KB Swings (55,35) 15 Burpees […]
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Tuesday 12.23.14 Competitor WOD
Max Effort Lower Strength Front Squat (1RM – less than 10 reps after 50%) WOD “Doctor Deltoid” 2 Rounds of the below, with 3min rest in between rounds –In 3min Complete– 25 KB Swings (55,35) 15 Burpees AMRAP Hang KB Snatches in remaining time 1min Rest –In 3 minutes Complete– 25 KB Swings (55,35) 15 Burpees […]
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Tuesday 12.23.14 Barbell Club
@CFML A: Hang Clean and Jerk (1×1) 1 rep max, you may max your hang clean 40-75%: 4-5 doubles (1:00-1:30 rest) 75%+: 5+ singles (1:30-3:00 rest) 30 min -: Hang Clean (1×1) B: RDL (Romanian Deadlift) (3×3) 100/110/120% of today’s best hang clean C: 1 1/4 Front Squat (8×2) start heavier than normal 60%+, max double
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Monday 12.22.14 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 […]
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Monday 12.22.14 On-Ramp @CFML
@CFML On Ramp Class #1 Skill Review: What is CrossFit? CrossFit Lingo Mobility Dynamic Warm up, Bergener Warm Up New Skill: Squat Dead Lift Push Ups W.O.D.: 15-12-9 Air Squats Push Ups 200m Run
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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 […]
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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 […]
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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
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Sunday 12.21.14 WOD
Skill Review 10min Rope Climb practice with Coach 10min Dub practice with Coach WOD CrossFit.com 141112 20min AMRAP 5 Burpees 1 Rope Climb 200m Run Extra Credit 5 x 30sec each Hollow rock holds Superman holds *On a running clock with the Coach
