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Monday 3.9.15 Competitor WOD
Max Effort Lower Strength Paused Back Squat (1RM with 2sec pause ) WOD “Anti-Venom” In 15min Complete 15 Thrusters (135,95) 30 Burpees Over Bar 60 Ab Mat Sit Ups 120 Dubs (x2) **Score time Special Strength 3×8 barbell hip bridge http://conjugatefitness.wistia.com/medias/n60shqvn8s Special Strength 3×20 Single Leg Reverse Hypers http://conjugatefitness.wistia.com/medias/mqfl5vhwxg Midline 3×13 DB Leg Raises http://conjugatefitness.wistia.com/medias/8c8j4byaot Finisher/Recovery […]
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Monday 3.9.15 Barbell Club
@CFR5 A: Clean and Jerk (3×3+1×70, 3×3+1×75) up to 10 seconds rest between reps 3-4 warm-up sets 25 minutes B: Clean Pull (3x5x80) 5-10 minutes C: Back Squat (3x3x80) 3-4 warmup sets, then 3x3x80 20-25 min D: Plank (2×20) -optional- Plank/Side/Side 5 minutes
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3.8.15 Box Brief
Yoga 11am @ CFR5 Looking to complete 15.2 on Sunday? Please email Info@CrossFitMainLine.com. Sunday Open gym times are already filled with Barbell Club Athletes.
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Sunday 3.8.15 WOD
(Don’t forget day light saving time starts Saturday 2am. Spring your clocks forward by 1 hour.) Explosive Strength Strength Clean + Push Press (1RM) WOD “Codebreaker” EMOM for 20min 1 Power Clean @ 80% 1RM –In remaining time– Odd: Max Wall Bals Evens: Max Ring Dips **Score total wall balls and ring dips Extra Credit 5×20 […]
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Sunday 3.8.15 Competitor WOD
Rest Day
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3.7.15 Box Brief
Robert Guerrero turns to Crossfit to modernize training After his loss to Floyd Mayweather, Robert Guerrero recognized the need to modernize his training. As a solution, Guerrero looked to the high-intensity training of Crossfit to improve his speed and explosiveness. Your browser does not support iframes.
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Saturday 2.7.15 WOD
WOD Partner “Luke” Teams of 2 400m Row 15 Clean and Jerks (155,105) 400m Row 30 T2B 400m Row 45 Wall Balls (20,14) 400m Row 45 KB Swings (55,35) 400m Row 30 Ring Dips 400m Row 15 Barbell Lunges (155,105)(L+R=2) 400m Row **35min time cap **Reps do not have to be equally shared Extra Credit […]
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Saturday 3.7.15 Competitor WOD
Strength Clean + Push Press (1RM) WOD Partner “Luke” Teams of 2 400m Row 15 Clean and Jerks (155,105) 400m Row 30 T2B 400m Row 45 Wall Balls (20,14) 400m Row 45 KB Swings (55,35) 400m Row 30 Ring Dips 400m Row 15 Barbell Lunges (155,105)(L+R=2) 400m Row **35min time cap **Reps do not have to […]
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3.6.15 Box Brief
The Tim Ferris Show This post delves into the good, the bad, and the ugly of all things CrossFit. It answers many important questions, including: – What are the 3 most dangerous exercises in CrossFit gyms? – What are the most common nutritional mistakes of CrossFit athletes? – What do elite CrossFit athletes do differently […]
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Friday 3.6.15 WOD
CrossFit Open WOD 15.2 Watch the live announcement. CrossFit Open Weekly Inner Box Battle 15.2 Top Score = $100 Whole Foods Gift Card Check out the rules behind the challenge here If you are registered for The Open please attend the 4:30pm or 5:30pm WOD WOD “CrossFit Games Open 14.2 and 15.2 “ 0:00 – 3:00 2 […]
