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Saturday 7.18.15 Competitor WOD
Rest Day
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7.17.15 Box Brief
Don’t Forget…. POOL PARTY!!!! When: July 17th 6pm-11pm Where: The Shine Residence All CFML/R5’ers and families are welcome! Please let us know if you plan to attend by visiting the Facebook event page CLICK HERE TO ATTEND Mike and Erin will be providing: burgers, brats, dogs, chips, fruit, non-alcoholic drinks, and assorted desserts. Please feel […]
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Friday 7.17.15 WOD
Max Effort Upper Strength Power Clean + Push Press (1RM ) WOD “Hang Squat Clean Bi-Athalon” 400 Meter Run 21 Hang Squat Cleans (115,85) 400 Meter Run 15 Hang Squat Cleans 400 Meter Run 9 Hang Squat Cleans **200 Meter Run Penalty Each Time The Bar is Dropped **20min Time Cap $ Out 4×20 seconds each […]
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Friday 7.17.15 Competitor WOD
Max Effort Upper Strength Power Clean + Push Press (1RM ) WOD “Hang Squat Clean Bi-Athalon” 400 Meter Run 21 Hang Squat Cleans (115,85) 400 Meter Run 15 Hang Squat Cleans 400 Meter Run 9 Hang Squat Cleans **200 Meter Run Penalty Each Time The Bar is Dropped **20min Time Cap Special Strength 5RM Barbell Bent […]
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7.16.15 Box Brief
It’s Not About Demonizing Dairy: Alternative Calcium Sources Tarah Chieffi Guest Contributor – BreakingMuscle.com Click Here to Read More If you think milk is the only way to get bone-building calcium into your diet, then put down that glass and listen up. I am not here to demonize dairy, though I do have some strong opinions […]
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Thursday 7.16.15 WOD
Dynamic Effort Lower Strength Snatch Balance (6×2 @ 55% 1RM Snatch) WOD “Electric Ladyland” 15min AMRAP 7 Burpee Pull-ups 14 Single Arm KB Thrusters (45,25) 21 Box Jumps (24,20) **KB Thrusters: rotate arms as needed $ Out 100 Kneeling Banded Crunches
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Thursday 7.16.15 On-Ramp
@CFR5 On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s World” 21-15-9 Power Cleans Front Squats Sit Ups
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Thursday 7.16.15 Competitor WOD
Dynamic Effort Lower Strength Snatch Balance (6×2 @ 55% 1RM Snatch) WOD “Electric Ladyland” 15min AMRAP 7 Burpee Pull-ups 14 Single Arm KB Thrusters (45,25) 21 Box Jumps (24,20) **KB Thrusters: rotate arms as needed Special Strength 8×3 Speed Bench Press @ 50% **8×3 Wide, Normal, Narrow Special Strength 3×12 DB Kick Backs **Single Arm, knee […]
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Thursday 7.16.15 Barbell Club
@CFML A1: High Hang Clean (3×3) A2: Goblet Squat (3×5) B: Hang Clean and Jerk (2x2x80, 3x2x83) Every 2:30 C: Front Squat (3x3x83) D1: RDL (Romanian Deadlift) (3x5x85) D2: Row (3×8-10)
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7.15.15 Box Brief
Several months ago Cub Scout pack PV 247 made a visit to Main Line CrossFit to earn their fitness badge. Sadly to say one of the pack members, Sam Wizov, had a tragic accident last Friday and is currently in critical care at VCU Medical Center. The troop and friends are holding a ‘Beef and […]
