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Monday 1.5.15 On-Ramp
@CFML On-Ramp Class #3 Skill Review: Standing Press Push Press Push/Split Jerk Box Jumps New Skill: MB/Barbell Clean Font Squat Rower Mechanics Double Unders W.O.D.: 3 RDS 200m Run 10 Squat Cleans 20 Dubs (60 singles)
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Monday 1.5.14 Competitor WOD
Dynamic Effort Lower Strength Box Squats (8×2 @ 80% 1RM – Below Parallel ) WOD “Nasty Girls” 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# **25min time cap Special Strength 3×12 Straight Legged GHD Deadlift http://conjugatefitness.wistia.com/medias/re1edqsr40 Special Strength 50 Single Legged Good Mornings – each leg http://conjugatefitness.wistia.com/medias/mqfl5vhwxg […]
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Monday 1.5.15 Barbell Club
@CFR5 A: High Hang Snatch + Hang Snatch (10×1) High Hang + Hang 1 set every 2:00 10 sets total, build to peak single Start at roughly 30-40% of snatch, make 5-10% jumps until peak B: Pull + Clean + Front Squat + Jerk (6×1) Build to a peak, start at roughly 50%, make 10% jumps, then 5% jumps […]
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Monday 1.5.15 Crossfit Kids
Warm-up 10 perfect squats hold bottom 5 seconds->10 mountain climbers L=1,R=1->arm circles 10 forward, 10 backward, small and big->crab walk length of box->bear crawl back. Special Strength Pull up work -full extension at bottom, chin over bar -find most challenging resistance -2 min test Weightlifting Power cleans -review each stop -concentrate on hip pop -perfect […]
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Sunday 1.4.14 WOD
WOD #1 Accumulate 5min in a handstand against the wall **Every time you break complete 15 hollow rocks **Score time of completion WOD #2 “A Mother of a WOD” 1000m Row 20 GHD Sit Ups 800m Row 40 T2B 400m Row 60 Sit Ups Extra Credit 3×15 DB planche pull throughs
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Sunday 1.4.14 Competitor WOD
Rest Day
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1.3.14 Box Brief
CrossFit Kids Is Back! Winter/Spring Schedule starts January 5th CrossFit Teens (ages 12+) Monday 4:30 Thursday 4:30 CrossFit Pre-Teen (ages 8-12) Tuesday & Thursday 4:30 CrossFit Kids (ages 5-8) Thursday 4:30pm
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Saturday 1.3.14 WOD
Partner Up! WOD “Balance of Powers” Teams of 2 2min AMRAP: Squat Cleans (135,95) 2min AMRAP: Push Jerks (135,95) 3min AMRAP: Squat Cleans (135,95) 3min AMRAP: Push Jerks (135,95) 4min AMRAP: Squat Cleans (135,95) 4min AMRAP: Push Jerks (135,95) **Score total Squat Cleans + Jerks **One AMRAP Rolls right into the next Extra Credit Have […]
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Saturday 1.3.14 Competitor WOD
Strength Clean and Jerk Complex (1RM – PC + 2 FS + Jerk) WOD “Balance of Powers” Teams of 2 2min AMRAP: Squat Cleans (135,95) 2min AMRAP: Push Jerks (135,95) 3min AMRAP: Squat Cleans (135,95) 3min AMRAP: Push Jerks (135,95) 4min AMRAP: Squat Cleans (135,95) 4min AMRAP: Push Jerks (135,95) **Score total Squat Cleans + Jerks […]
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1.2.14 Box Brief
What is your 2015 Motto? “In order to obtain something you have never had, you must be willing to do something that you have never done.” – Thomas Jefferson Every year CrossFit Athletes enter their Boxes with goals and aspirations but with no true guidelines for success. This year at Main Line and R5, instead […]
