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Wednesday 4.15.15 Competitor WOD
Explosive Strength Strength Clean Complex (Build to a heavy – 2 PC + 2FS + 1 Jerk) WOD “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Midline 100 Banded Crunches
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Wednesday 4.15.15 Barbell Club
@CFR5 A: High-Hang Snatch (3/3/2/2/2/2) @50/60/70/70/70/70 2 sec hold in bottom on last rep B: Back Squat (5×5) @70-73 3 sec hold on first rep C1: Shoulder Press (4×6) C2: Front Rack Reverse Lunge (3×10)
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Tuesday 4.14.15 WOD
Dynamic Effort Lower Strength Back Squat (1×8 @ 50% + 30#) **Warm Up Reps x8 w/ empty barbell x6 @ 35% x4 @ 50% x8 @ 50% + 30# (working set) **If you fail stop, do not drop weight and continue. Next week we will change the variation **If you failed last week, complete warm up […]
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Tuesday 4.14.15 On-Ramp
@CFR5 On-Ramp Class #1 Intro: What is CrossFit? CrossFit Lingo Mobility Dynamic Warm up Bergener Warm Up New Skill: Squat Dead Lift Push Ups W.O.D.: 21-15-12-9 Air Squats Push Ups 100m Run
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Tuesday 4.14.15 Competitor WOD
Dynamic Effort Lower Strength Back Squat (1×8 @ 50% + 30#) **Warm Up Reps x8 w/ empty barbell x6 @ 35% x4 @ 50% x8 @ 50% + 30# **If you fail stop, do not drop weight and continue. Next week we will change the variation **If you failed last week, complete 1×4 @ 50% and […]
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Tuesday 4.14.15 Barbell Club
@CFML A: High-Hang Snatch (3/3/2/2/2/2) @50/60/70/70/70/70 2 sec hold in bottom on last rep B: Back Squat (5×5) @70-73 3 sec hold on first rep C1: Shoulder Press (4×6) C2: Front Rack Reverse Lunge (3×10)
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4.13.15 Box Brief
24 Heroes in 24 Hours CLICK HERE FOR TICKETS FACEBOOK EVENT PAGE On May 22, 2015, CrossFit Main Line in Ardmore, Pennsylvania, will host the 3rd Annual 24 in 24 event: 24 Heroes in 24 Hours. Starting at 0930 on Friday the 22rd, athletes will perform a “Hero WOD” every hour for 24 straight hours. […]
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Monday 4.13.15 WOD
Max Effort Upper Strength Split Jerk (1RM – limit to 10 reps after warming up) WOD “Cupid Shuffle” 150 Russian KB Swings (70,55) **Every time you break, run 50m forward + 50m backward **20min time cap $ Out 4 Rounds 30sec. Flutter Kicks 30sec Superman Hold
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Monday 4.13.15 On-Ramp
@CFML On-Ramp Class #1 Intro: What is CrossFit? CrossFit Lingo Mobility Dynamic Warm up Bergener Warm Up New Skill: Squat Dead Lift Push Ups W.O.D.: 21-15-12-9 Air Squats Push Ups 100m Run
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Monday 4.13.15 Competitor WOD
Max Effort Upper Strength Split Jerk (1RM – limit to 10 reps after warming up) WOD “Cupid Shuffle” 150 Russian KB Swings (70,55) **Every time you break, run 50m forward + 50m backward **20min time cap Special Strength 4×10 Barbell Rows with chest supported on bench Special Strength 3×15 Push Ups For Max Weight Midline 4 […]
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Monday 4.13.15 Barbell Club
@CFR5 A: Snatch (3x1x85) 50/60×3, 70/75×2, 80×1 20 min B: Snatch Pull (2x2x85) C: Clean and Jerk (1×85) 50/60/70×2, 75/80×1 20 minutes D: Front Squat (1×85)
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4.12.15 Box Brief
Why You’re Tired All The Time + How To Feel Better Read More – MindBodyGreen.com By Julie Daniluk Are you chronically tired for no reason? Do you feel rundown and overwhelmed? It could be adrenal fatigue. Adrenal fatigue occurs when your adrenal glands cannot adequately meet the demands of stress. From the demands of work, to […]
