-
4.20.15 Box Brief
Post 1 of 4 Nearly 24 months ago we posted the attached image to the Main Line CrossFit community…….. ***stay tuned for post 2 of 4, 10am Monday 4.20.15***
-
Monday 4.20.15
Max Effort Lower Strength Front Squat (3RM) WOD Happy Birthday Chris Meredith! Burpee Badger V2 (aka. The Torture Chamber) 6x 90sec. AMRAPs 10 Hang Cleans (85,55) 5 Thrusters (85,55) Max Burpee Plate Hops 2min Rest **Score each round of burpees **You must reach full extension on the plate $ Out Accumulate 5min in a weighted plank […]
-
Monday 4.20.15 On-Ramp
@CFML On-Ramp Class #3 Skill Review: Standing Press Push Press Push/Split Jerk Box Jumps New Skill: MB/Barbell Clean Font Squat Rower Mechanics Double Unders W.O.D.: 3 RDS 200m Run 10 Squat Cleans 20 Dubs (60 singles)
-
Monday 4.20.15 Competitor WOD
Max Effort Lower Strength Front Squat (3RM) WOD “Burpee Badger V2” (aka. The Torture Chamber) 6x 90sec. AMRAPs 10 Hang Cleans (85,55) 5 Thrusters (85,55) Max Burpee Plate Hops 2min Rest **Score each round of burpees **You must reach full extension on the plate Special Strength 4×10 Bent Knee Good Morning **perform in partial squat position […]
-
Monday 4.20.15 Barbell Club
@CFR5 a: High-Hang Clean + Clean (6×2+1) @50/60/70/70/70/70 b: Front Squat (3×3) @80/80/80 c1: Snatch Push Press + OHS (4×3+1) (may substitute push press) c2: RDL (Romanian Deadlift) (4×6)
-
Sunday 4.19.15 WOD
Explosive Strength Strength Power Clean (Build to a heavy x3 TNG) WOD 20min EMOM Evens: 10 Sumo Deadlifts (225,155) + 3 HSPU Odds: Cal Row (10,8) **Score succesful rounds, possible 20 $ Out 3 x 1min Chinese Planks **weight on hips
-
Saturday 3.18.15 WOD
WOD Partner Up or Complete Solo “White” 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m run In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011 To learn more about White click here **35min time cap **OH Lunge […]
-
Saturday 3.8.15 Competitor WOD
Strength Cluster (2RM) WOD “White” 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m run In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011 To learn more about White click here **Partner Up or Complete Solo **35min time cap […]
-
Friday 4.17.15 WOD
Max Effort Lower Strength Sumo Deadlift (1RM – limit to 10 reps after warming up) WOD “Boom Boom Pow” 5 Rounds 6 Deadlifts (65% 1RM) 9 Bounds (30,24) 12 T2B **Bound over PVC **20min time cap $ Out 100 Barbell Side Bends **50 each side
-
Friday 4.17.15 Competitor WOD
Max Effort Lower Strength Sumo Deadlift (1RM – limit to 10 reps after warming up) WOD “Boom Boom Pow” 5 Rounds 6 Deadlifts (65% 1RM) 9 Bounds (30,24) 12 T2B **Bound over PVC Special Strength 4×12 Walking Good Morning Lunges **L+R=2 Special Strength 3×15 Banded Pull Throughs https://conjugatefitness.wistia.com/medias/a94gmd98sw Midline 100 Barbell Side Bends **50 each side […]
-
4.16.15 Box Brief
This week on barbell shrugged, we talk mobility and performance with Roop Sihota from MobilityWOD and San Francisco Crossfit. This is an important question. What are you doing right now to prepare for your next training session? You probably know the WOD well. Time, place, wardrobe, warm-up, etc. – That’s somewhat routine, right? But what […]
