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Monday 1.26.15 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 1.26.15 Competitor WOD
Dynamic Effort Lower Strength Clean (12×2 @ 75% 1RM) **This is a squat clean, TNG WOD “2015 Firefighter Throwdown Event 4” 10min AMRAP 60 Wallballs (20,14) 30 Deadlifts (255, 165) 15 Pull Ups **Rx+ Fat Bar Deadlifts Special Strength 50 Banded Pull Throughs http://conjugatefitness.wistia.com/medias/a94gmd98sw Special Strength 3×30 Belt Squat Walking (L+R=1) http://conjugatefitness.wistia.com/medias/20vte1e8is Abs/Core 3×20 Banded GHD […]
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Monday 1.26.15 Barbell Club
@CFR5 A: 2 Position Clean + Jerk (8×1) Hang Clean + Clean (floor) + Jerk 25 min MAX B: Clean Pull (5×2) EMOM – short rest! Start at heaviest weight for 2 position clean + jerk. Increase weight each set. No more than 120% of best clean. C: Snatch Balance + OHS (8×1+2) 1 Snatch Balance + 2 OHS 20 min […]
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1.25.15 Box Brief
Yoga at CrossFit R5 11am Don’t forget, Yoga is this Sunday at R5, 11am
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Sunday 1.25.15 WOD
Explosive Strength Jumps Depth Jumps 6x 12″ 6x 16″ 6x 20″ 6x 24″ 6×26″ WOD “The Chief” Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Extra Credit 3x30sec. Partner Leg Throws http://conjugatefitness.wistia.com/medias/5mauzrsej7
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Sunday 1.25.15 Competitor WOD
Rest Day
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Saturday 1.24.15WOD
Happy Birthday Coach Jill! WOD “Buckeye” Teams of 2 WOD #1 8min EMOM 10 Deadlifts (225,135) 15 Box Jumps (24,20) –2min Rest– WOD #2 8min Tabata (4min each) Wallballs (20,14) Toes Through Rings –2min Rest– WOD#3 8min AMRAP 200m Row 10 Push Press (95,65) **Score = (WOD #1 Rounds) + (WOD #2 Total Reps) + […]
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Saturday 1.24.15 Competitor WOD
Strength Snatch Balance (Work up to a near Max with clean grip) WOD “Buckeye” Teams of 2 WOD #1 8min EMOM 10 Deadlifts (225,135) 15 Box Jumps (24,20) –2min Rest– WOD #2 8min Tabata (4min each) Wallballs (20,14) Toes Through Rings –2min Rest– WOD#3 8min AMRAP 200m Row 10 Push Press (95,65) **Score = (WOD #1 […]
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1.23.15 Box Brief
Yoga Sunday 1.25.15 11:00am @ R5 Join CrossFit Main Line and R5 Athlete Monika this Sunday for Yoga at R5 Friday 1.23.15 7:00am – 3:00pm The floor at Main Line will be under repair.
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Friday 1.23.15 WOD
Dynamic Effort Lower Strength Clean (6×3 @ 70% 1RM ) **This is a squat clean “WOD” Running “Randy” 800m Run –Then– “Randy” 75 Snatches (75,55) –Then– 800m Run *Score time *800m Run = 1000m Row Extra Credit Shoulder Mobility with Coach
