-
Sunday 12.21.14 Competitor WOD
Rest Day
-
Sunday 12.21.14 Barbell Club
@CFML A: Hang Snatch (1×1) 1 Rep Max 40-70%: 4 doubles (1:00-1:30 rest) 75%+: 5+ singles (1:30-3:00 rest) 30 min: 12-18 sets total B: Overhead Squat (5×3) use same weight or more as last week, add 2 sec pause in bottom 25 min X: Clean Pull Complex (3x1x90%-120% (optional)) 2 Clean Pull + 4 RDL + 2 Clean Deadlift
-
12.20.14 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 Holiday WOD Schedule December 24th – 6am, 9:30 and Noon WODs only December 25th – CFML and CFR5 Closed December 26th – 9:30am, Noon and 4:30 WODs only […]
-
Saturday 12.20.14 WOD
WOD “Perfect 10” Teams of 2 5-4-3-2-1 AMRAP 10 HSPU 10 Hang Cleans (75,55) 10 Wall Balls (20,14) **P1 5min AMRAP, P2 Rest. Then P2 5min AMRAP, P1 Rest. Continue down the AMRAP ladder. P2 picks up where P1 left off. **Score combined rounds + reps of each individual AMRAP. You will have 5 scores […]
-
Saturday 12.20.14 Competitor WOD
Strength Power Jerk (Feet must stay under shoulders) WOD “Perfect 10” Teams of 2 5-4-3-2-1 AMRAP 10 HSPU 10 Hang Cleans (75,55) 10 Wall Balls (20,14) **P1 5min AMRAP, P2 Rest. Then P2 5min AMRAP, P1 Rest. Continue down the AMRAP ladder. P2 picks up where P1 left off. **Score combined rounds + reps of each […]
-
12.19.14 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 Holiday WOD Schedule December 24th – 6am, 9:30 and Noon WODs only December 25th – CFML and CFR5 Closed December 26th – 9:30am, Noon and 4:30 WODs only […]
-
Friday 12.19.14 WOD
Max Effort Upper Strength Pull-ups (2min max pull ups) **kipping or strict WOD “Jazz Hands” 75 KB Swings (55,35) 2k Row 75 KB Swings **CFNE benchmark WOD Extra Credit 100 DB floor presses Announcements Sunday 12.21.14 CrossFit R5 will be closed for Masters Madness
-
Friday 12.19.14 Competitor WOD
Max Effort Upper Strength Pull-ups (2min max pull ups) **kipping or strict WOD “Jazz Hands” 75 KB Swings (55,35) 2k Row 75 KB Swings **CFNE benchmark WOD Special Strength 1RM Bench Press, max weight + double mico band (red) Special Strength 8RM normal grip floor press Abs/Core 50 banded GHD sit Ups **Only to parrallel Finisher/Recovery […]
-
12.18.14 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 Holiday WOD Schedule December 24th – 6am, 9:30 and Noon WODs only December 25th – CFML and CFR5 Closed December 26th – 9:30am, Noon and 4:30 WODs only […]
-
Thursday 12.18.14 WOD
Dynamic Effort Lower Strength Deadlift to a 2″ negative (In 10min build to a heavy single, no fails) Stand on a 2″ Foam Pad WOD Happy 28th Birthday Jo Ward! 12-10-6-6-10-12 Deadifts (BW) HR Push Ups **Between each round complete 28 Dubs (x2) **28 reps to get down and back up the ladder Extra Credit 3×15 […]
