-
Thursday 2.26.15 Competitor WOD
Dynamic Effort Lower Strength Front Box Squat (12×2 @ 80% 1RM) WOD “Redneck Riviera” 12min AMRAP 1 Rope Climb 2 Deadlifts (135,95) 3 Squat Cleans (135,95) 4 HSPU Special Strength 3×8 single legged hip bridge Special Strength 3×25 banded pull throughs Abs/Core 6x1min static banded ab hold Finisher/Recovery 100 Reverse Hypers **In as few sets as […]
-
2.25.15 Box Brief
Spinal Health/Stability for Athletes with Lumbar Issues Part 1, 2 and 3 By: CrossFit Main Line & R5 Coach Ari Sherwood
-
Wednesday 2.25.15 WOD
Gymnastics 3x Pause pull up ladder **pull up chin over bar pause 1 sec, pull up chin over bar 2 sec…. Keep going adding a second to the pause for as many pull ups as possible **Score total pull ups in 3 attempts WOD #2 “Karma” 1000m Row –Then– 21 -15 -9 Burpee Box Jumps […]
-
Wednesday 2.25.15 On-Ramp
@CFML On-Ramp Class #6 Skill Review: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups New Skill: SDHP Snatch Paleo & CrossFit? (after WOD) W.O.D.: 10min AMRAP: -5 Snatches -10 Lunges (L+R=2) -100m Run
-
Wednesday 2.25.15 Competitor WOD
Strength Clean Complex (Work to a heavy: Clean + FS + Power Jerk ) WOD #1 3x Pause pull up ladder **pull up chin over bar pause 1 sec, pull up chin over bar 2 sec…. Keep going adding a second to the pause for as many pull ups as possible **Score total pull ups in […]
-
2.23.15 Box Brief
2015 CrossFit Open Starts this week. Make sure you sign up at Games.CrossFit.com. CrossFit Open WOD Release Party Every Thursday for the next 5 weeks we will be holding a viewing party at the Box to watch the WODs posted live. Stop and watch the anxiety build
-
Tuesday 2.24.15 WOD
Dynamic Effort Upper Strength Clean Blocks (4×2 @ 80% from blocks, bar above knee. Full Squat) Strength Snatch Blocks (4×2 @ 80% from blocks, bar above knee. Full Squat) WOD “Rebel Yell” 12min AMRAP 2 Snatches (135,95) 20 Dubs (x2) 4 Snatches 20 Dubs 6 Snatches 20 Dubs 8 Snatches 20 Dubs 10 Snatches ….. **Score total […]
-
Tuesday 2.24.15 On-Ramp
@CFR5 On-Ramp Class #5 Skill Review: Kipping Pull Ups KB Swings Wall Balls New Skill: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups W.O.D.: 21-15-9 -Walking Lunges (L+R=2) -Butterfly Sit Ups -Thrusters