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2.22.15 Box Brief
The CrossFit Open is upon us. The CrossFit Main Line and R5 team so far. Don’t forget to register! Game.CrossFit.com Don’t Forget….FREE ‘Open Clinic’ The CrossFt Open is only a week away. Join us this weekend for our last FREE “Open Clinic”. Sunday 2.22.15 High Repetition Olympic Lifting Clinic Location – CrossFit Main Line 11-12pm High […]
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Sunday 2.22.15 WOD
Explosive Strength Strength Snatch Complex (9x Sn Pull + 2 High Pull from Hang + Hang Snatch ) **Full Squat Snatch **Build to a heavy complex, no misses WOD CrossFit Games Open 14.4 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups Extra Credit 100 […]
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Sunday 2.22.15 Competitor WOD
Rest Day
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2.21.15 Box Brief
Don’t Forget….FREE ‘Open Clinics’ The CrossFt Open is only a week away. Join us this weekend for our last 2 FREE “Open Clinics”. Saturday 2.21.15 Double Under & Rowing Clinic Location – CrossFit R5 1-2pm Double Under Clinic: Step into the ring with Coach Jenn as she gives her one of a kind hands on double […]
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Saturday 2.21.15 WOD
WOD Partner Up! “The Burning” P1 20 HSPU P2 7 Legless Rope Climbs P1 7 Legless Rope Climbs P2 20 HSPUs –Then– 40 Deadlifts (135,95) –Then– 40 Hang Squat Cleans (135,95) –Then– 40 Lunges (135,95) (L+R=2) Extra Credit Have a great weekend!
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Saturday 2.21.15 Competitor WOD
Strength Clean Complex (High Hang + Above Knee + Power Jerk) **Build to a heavy single WOD “The Burning” Teams of 2 P1 20 HSPU P2 7 Legless Rope Climbs P1 7 Legless Rope Climbs P2 20 HSPUs –Then– 40 Deadlifts (135,95) –Then– 40 Hang Squat Cleans (135,95) –Then– 40 Lunges (135,95) (L+R=2) Finisher/Recovery 3×30 Reverse […]
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2.20.15 Box Brief
CrossFit Games Open 2015: What To Expect By Jonathan Kinnick Published on February 19, 2015. The 2015 CrossFit Games Open is right around the corner, and there are some excitingchanges coming this year. Let’s take a look at how those changes affect our predictions for this year’s Open. The Open format has been surprisingly consistent over […]
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Friday 2.20.15 WOD
Dynamic Effort Lower Strength Front Box Squat (6×3 @ 75% 1RM) **If you do not have front box squat numbers work at 65% 1RM front squat WOD “Flirting with disaster” 3min AMRAP 12 Thrusters (95,65) 12 Pull Ups –3min Rest– 3min AMRAP 9 Thrusters 9 Pull Ups –3min Rest– 3min AMRAP 6 Thrusters 6 Pull Ups […]
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Friday 2.20.15 Competitor WOD
Dynamic Effort Lower Strength Front Box Squat (6×3 @ 75% 1RM) **If you do not have front box squat numbers work at 65% 1RM front squat WOD “Flirting with disaster” 3min AMRAP 12 Thrusters (95,65) 12 Pull Ups –3min Rest– 3min AMRAP 9 Thrusters 9 Pull Ups –3min Rest– 3min AMRAP 6 Thrusters 6 Pull Ups […]
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Thursday 2.19.15 WOD
Max Effort Upper Strength 30 Strict Pull Ups (Time) **Last completed on 10.14.14 WOD #1 10min AMRAP 100m Farmers Carry (70/70,55/55) 10 Sit Ups **Score total rounds + Reps, 100m = 1rep — 3min Rest to WOD #2 — WOD #2 7min AMRAP 20 KB Swings (70,55) 20 Dubs (x3) 30 KB Swings (55,45) 30 Dubs […]
