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Monday 1.19.15 Competitor WOD
Dynamic Effort Upper Strength Power Jerk (6×3 @ 75% 1RM) WOD “Satanic Panic” 3 Rounds 250m Row 10 KB Snatches, alternating (55,35) 20 Wall Balls, unbroken (20,14) –5min rest– 21-15-9 Hang Squat Cleans (95,65) T2B **Score time of each workout Special Strength 4×12 Straight-legged GHD Snatch Grip Deadlift http://conjugatefitness.wistia.com/medias/re1edqsr40 Special Strength 3 x max reps attempt […]
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Monday 1.19.15 Barbell Club
@CFR5 A: Snatch High Pull + Muscle Snatch (6×1) from hang (knee), build over 6 sets B: Pull + Clean + Front Squat + Jerk (8×1) Build to a peak, start at roughly 50%, make 10% jumps, then 5% jumps as you approach peak C1: Back Extensions (4×10) 15 sec hold after last rep of each set
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Sunday 1.18.15 W.O.D.
Mobility 3min Sink Stretch 2min Couch Stretch – each side Gymnastics 10min Pistol Practice WOD Row 500m 25 Dubs, unbroken (x3) 20 GHD Sit Ups 15 Lunges, farmers carry KBs 55,35 (L+R=1) 10 Deadlifts (225,155) Row 500m 10 Deadlifts 15 Lunges 20 GHD Sit Ups 25 Dubs, unbroken Row 500m Extra Credit Accumulate 3min in […]
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Sunday 1.18.15 Competitor W.O.D.
Rest Day
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Saturday 1.17.15 Crossfit Kids
Game Lumber jacks and Farmers Gymnastics L sits Planks Balance on boxes/mats Game Market day!- Get a partner and go shopping for weights! Weightlifting Press and push press Metcon 5 Ups! 5 Rounds 5 push ups 5 broad jumps 5 weighted squats 5 weighted press Game I am going box jumping and I am bringing… […]
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1.17.15 Box Brief
Saturday, 1.17.15 – Happy Hour and Auction CrossFit Coaches on the Auction Block….. Join us on Saturday, 1.17.15, at 6:00pm at CrossFit Main Line (Ardmore) as the Coaches go on the auction block to raise money for Coach Ryan to represent CrossFit Main Line and CrossFit R5 at the FireFighter Throwdown in San Diego, CA. The invitation […]
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Saturday 1.17.15 WOD
WOD “Captain Crunch” Teams of 2 AMRAP 20: 30 Burpee Bar Hops 30 C2B 30 Power Cleans ** Power Clean weight increases each round. Round 1 – 135, 95 Round 2 – 155, 105 Round 3 – 185, 135 Round 4 – 205, 145 Round 5 – AMRAP at 225, 155 **CFNE partner benchmark WOD […]
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Saturday 1.17.15 Competitor WOD
Strength Cluster (1RM) WOD “Captain Crunch” Teams of 2 AMRAP 20: 30 Burpee Bar Hops 30 C2B 30 Power Cleans ** Power Clean weight increases each round. Round 1 – 135, 95 Round 2 – 155, 105 Round 3 – 185, 135 Round 4 – 205, 145 Round 5 – AMRAP at 225, 155 **CFNE benchmark […]
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1.16.15 Box Brief
Yoga is back at CFML & CFR5 Beginning this Saturday at 1:00pm one of our very own members, Monika, will be brining Yin Yoga to us at CFML. She will be alternating each week between CFML and CFR5 (Saturdays at 1:00pm at ML and Sundays at 11:00am at R5). Who’s ready to get their Yin […]
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Friday 1.16.15 WOD
Max Effort Upper Strength Shoulder Press (1RM – Strict Press with earthquake bar) Max weight + KBs hanging from bands Women: micro bands + 15# KBs Men: micro band + 25# KBs WOD “Legless” 2013 CrossFit Games Friday Night Event For Time: 27 Thrusters (95,65) 4 Legless Rope Climbs 21 Thrusters 3 Legless Rope Climbs 15 […]
