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2.19.15 Box Brief
Get Ready for New Meals! Below is courtesy of Custom Fit Meals In the coming weeks we’re bringing you even more farm-to-fork freshness. Here are some new chicken dishes you are sure to love. Simple and delicious meals featuring All-Natural grilled chicken breast and a series of tasty new sides. Rustic Balsamic-Grilled Chicken Breast| Garlic and Herb […]
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Thursday 2.19.15 On-Ramp
@CFR5 On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls Announcements: Free Clinics Saturday 2.21.15 – Rowing & DUBs Clinic Sunday 2.22.15 – High Repetition Olympic Lifting Clinic
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Thursday 2.19.15 Crossfit kids
Warm-up Dynamic warm up Junkyard Dog Gymnastics Toes to bar- 5 rounds, 3 times Knee ups- 5 rounds 3 times kipping- 5 rounds 5 times Weightlifting Bench press Light weight, 3×8 Metcon 10 Barbell thrusters 15 pull ups 25 jump ropes 3 rounds
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Thursday 2.19.15 Competitor WOD
Max Effort Upper Strength Bench Press (1RM against micro bands) 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 Zuul (AMRAP – Reps) 7min AMRAP 20 KB Swings (70,55) 20 Dubs […]
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Thursday 2.19.15 Barbell Club
@CFML A: Hang Clean and Jerk (10×2+1) -: Clean Pull + Hang Clean + Jerk (0X0) For reference only. B: Snatch Pull (5x3x95-115) 5 sec negative on last rep C1: Plank (3×20) C2: Glute Bridge (3×10) C3: Banded Walk (3×10/side) Announcements: Free Clinics Saturday 2.21.15 – Rowing & DUBs Clinic @ R5 1pm Sunday 2.22.15 – High Repetition Olympic Lifting Clinic @ ML 11am Don’t forget…Sign Up […]
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2.18.15 Box Brief
Spinal Health/Stability for Athletes with Lumbar Issues Part 2 By: CrossFit Main Line & R5 Coach Ari Sherwood
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Wednesday 2.18.15 WOD
Explosive Strength Strength Barbell Squat Jumps (5×5 for max load) WOD “Amadeus” 3 Rounds 400m Row 21 DB Alternating Snatches (60,45) 7 Bar Muscle Ups **25min time cap Extra Credit Strict Toes to Bar – 3×10 **Max Time L-Hold on 10th Rep of Each Set
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Wednesday 2.18.15 On-Ramp
@CFML On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls Announcements: Free Clinics Saturday 2.21.15 – Rowing & DUBs Clinic Sunday 2.22.15 – High Repetition Olympic Lifting Clinic
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Wednesday 2.18.15 Competitor WOD
Explosive Strength Strength Barbell Squat Jumps (5×5 for max load) Strength Snatch Pull (5×5 from 4″ blocks, build to a heavy 5) Strength Clean Pull (5×5 from 4″ blocks, build to a heavy 5) WOD “Amadeus” 3 Rounds 400m Row 21 DB Alternating Snatches (60,45) 7 Bar Muscle Ups **25min time cap Abs/Core Strict Toes to Bar – […]
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Wednesday 2.18.15 Barbell Club
@CFR5 A: Snatch Pull + Snatch (10×1) 10 sets 25 min cap B: Front Squat (5x3x82-85) 3-5 warmup sets, then 5x3x82-85 25 min C: Clean Complex (4 sets) Announcements: Free Clinics Saturday 2.21.15 – Rowing & DUBs Clinic @ R5 Sunday 2.22.15 – High Repetition Olympic Lifting Clinic @ ML
