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Protected: 8.7.15 WOD NOTES
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8.6.15 Box Brief
Anniversary Apparel Arriving Soon! To celebrate the Anniversaries of the Main Line CrossFit Boxes we reached out to local artist to create a one of a kind manifesto to represent our awesome community. The new apparel arrives this month. Only limited numbers have been ordered. Email Jacy@CrossFitMainLine.com to reserve apparel. Main Line Barbell Trucker Hats Available Soon at the Box. […]
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Thursday 8.6.15 WOD
Dynamic Effort Upper Strength Power Jerk (8×2 @ 80% 1RM w/ 3sec. pause in bottom ) WOD “Flubber” 50 Dubs + 10 STOH 40 Dubs + 20 STOH 30 Dubs + 30 STOH 20 Dubs + 40 STOH 10 Dubs + 50 STOH **Dubs (x3), STOH (75,55) **20min time cap **Courtesy of CF Conjugate $ Out […]
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Thursday 8.6.15 On-Ramp
@CFR5 On-Ramp Class #4 Skill Review: Air Squat New Skill: Snatch Overhead Squat KB Swings Nutrition & Paleo W.O.D.: “Weekend at Bernie’s” 15min AMRAP 5 Power Snatches 10 Overhead Squats 15 Box Jumps
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Thursday 8.6.15 Competitor WOD
Dynamic Effort Upper Strength Power Jerk (8×2 @ 80% 1RM w/ 3sec. pause in bottom ) WOD “Flubber” 50 Dubs + 10 STOH 40 Dubs + 20 STOH 30 Dubs + 30 STOH 20 Dubs + 40 STOH 10 Dubs + 50 STOH **Dubs (x3), STOH (75,55) **20min time cap Special Strength 4×12 Ring Push Ups […]
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Thursday 8.6.15 Barbell Club
@CFML A: Power Clean + Clean (6×1+1×75) B: Shoulder Press (5x5x73) C: Front Squat (5x5x73) D: RDL (Romanian Deadlift) (3x5x87)
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Protected: 8.6.15 WOD NOTES
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8.5.15 Box Brief
August 2015 Newsletter View this email in your browser The summer is off to a exciting start. The CrossFit Games came to a close and two new individuals, Ben Smith and Katrin Tanja Davidsdottir, were crowned Fittest on Earth. And of course it wouldn’t be the CrossFit Games without the name Rich Froning Jr,. and his team, […]
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Wednesday 8.5.15 WOD
Explosive Strength Strength 3 Position Snatch (EMOM for 10min @ 60%1RM Snatch) **60%1RM ‘snatch’ not ‘3 position snatch’ WOD “Lady And The Tramp” 20min EMOM Evens: 5 Power Snatches (95,65) + 5 HSPU Odds: Cal Row (10,8)/Cal Bike (8,6) **Rotate odd with row and bike **Score total successful rounds out of a possible 10 $ Out […]
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Wednesday 8.5.15 On-Ramp
@CFML On-Ramp Class #4 Skill Review: Air Squat New Skill: Snatch Overhead Squat KB Swings Nutrition & Paleo W.O.D.: “Weekend at Bernie’s” 15min AMRAP 5 Power Snatches 10 Overhead Squats 15 Box Jumps
