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Friday 5.15.15 WOD
Announcement: CrossFit Prom Saturday May 16th, 8-11pm Attire: Gym Formal Get ready for DJ Stevey Mix! Beer, wine and of course a photo booth to catch all the action….. Explosive Strength Strength Tall Clean (Build to a heavy) **Focus on vertical acceleration and 3rd pull, barbell only travels vertically WOD “Top Thrill Dragster” 10 Rounds 5 Deadlifts […]
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Friday 5.15.15 Competitor WOD
Explosive Strength Strength Tall Clean (Build to a heavy) **Focus on vertical acceleration and 3rd pull, barbell only travels vertically Strength 3RM Back Squat **Taken from the ground WOD “Top Thrill Dragster” 10 Rounds 5 Deadlifts 3 Barbell Lunges (L+R=1) 1 Gymnastics Complex **All barbell movements 135,95 **Complex = 2 Pull Ups + 1 Bar MU **Complex […]
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5.14.15 Box Brief
CrossFit Trainer Kelly Starrett: Master of Motion – 60 Minutes Sports Fitness guru Kelly Starrett has started a new movement. His emphasis on correct posture and motion in exercise is making waves in the workout world and beyond. Olympians, pro athletes, soldiers, office workers and those recuperating from physical injuries are incorporating his concepts into […]
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Thursday 5.14.15 WOD
Announcement: CrossFit Prom Saturday May 16th Want to be Crowned King or Queen? Top Score on Tuesday and Thursdays WOD wins! Dynamic Effort Upper (speed day) Strength Bench Press (@ 70% 1RM 3×3 wide, 3×3 normal, 3×3 narrow) CrossFit Prom WOD #2 “The Toxic Shocker” 15min AMRAP 1 Burpee Box Jump (24,20) 1 Hang Power Snatch […]
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Thursday 5.14.15 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 5.14.15 Competitor WOD
Dynamic Effort Upper (speed day) Strength Bench Press (@ 70% 1RM 3×3 wide, 3×3 normal, 3×3 narrow) CrossFit Prom WOD #2 “The Toxic Shocker” 15min AMRAP 1 Burpee Box Jump (24,20) 1 Hang Power Snatch (75,55) 2 Burpee Box Jumps 2 Hang Power Snatches 3 Burpee Box Jumps 3 Hang Power Snatches 4,5,6,7,8,9,10…… **Climb the ladder […]
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Thursday 5.14.15 Crossfit Kids
Warm-up Mobility- banded lunges Dynamic warm up Accessory- Farmers carry w/ KB Gymnastics Practice Kip Knees to Elbows Toes to Bar Special Strength Introduce Snatch 3X4 Metcon ” Jimmy’s Jam ” 13 dubs- 39 singles 13 front squat 13 dubs-39 singles 13 back squat 13 dubs- 39 singles 13 front squat 13 dubs- 39 singles […]
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Thursday 5.14.15 Barbell Club
@CFML a: Clean and Jerk (5×2, 3×1) @50/60/70… 8 sets total – 25 minutes b: Snatch Balance + OHS (4×3+1) 70-80% c1: Front Squat (3×5) @70 2 sec pause on reps 1 & 2 c2: Snatch Grip RDL (3×5) 3 sec down, 1 sec hold below knee, 3 sec up
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5.13.15 Box Brief
Main Line CrossFit Car Magnets Now FREE at the Box! Pick one up!!!
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Wednesday 5.13.15 WOD
Announcement: CrossFit Prom Saturday May 16th Want to be Crowned King or Queen? Top Score on Tuesday and Thursdays WOD wins! Max Effort Lower Strength Deadlift from pads 4″ off ground (1RM – Less than 10 reps past 50%) Use pads to raise bar 4″ higher. **No more than 10% more than your conventional deadlift WOD […]
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Wednesday 5.13.15 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
