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Monday 3.23.15 Barbell Club
@CFR5 A: Clean and Jerk (3+1×75, 2+1×80, 2+1×85, 1×90) up to 10 seconds rest between reps 3-4 warm-up sets 25 minutes B: Clean Pull (3x3x90) 5-10 minutes C: Back Squat (5x3x85) 3-4 warmup sets, then 5x3x85 20-25 min D: Reverse Plank (3×60) -optional- 5 minutes
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3.22.15 Box Brief
Don’t forget…. Yoga @ R5 11am Looking to complete 15.4 on Sunday? Please email Info@CrossFitMainLine.com. Sunday Open gym times are already filled with Barbell Club Athletes and Yoga. Chris Spealler’s Tips for Efficient Kipping Handstand Push Ups It’s one thing being able to do a kipping handstand push up, or even a few of them. […]
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Sunday 3.22.15 WOD
Explosive Strength Strength Snatch (EMOM for 10min ) **If you fail do not repeat, decrease wait to last successful rep and continue. **Score your heaviest successful rep Min 1: 60% Min 2: 65% Min 3: 70% Min 4: 75% Min 5: 80% Min 6: 85% Min 7: 90% Min 8: 95% Min 9: 97.5% Min 10: […]
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3.21.15 Box Brief
Does cardio make you fat? Study says yes. Cardio may be the worst thing you can do if you are trying to lose fat, according to recent studies. In fact, if you want to gain weight, you should get on the treadmill or go out for a nice slow jog. For years we have been […]
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Saturday 3.21.15 WOD
WOD Partner Up! “The Don” For time: 66 Deadlifts (110,75) 66 Box jump (24,20) 66 Kettlebell swings (55,35) 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters (55,35) 66 Wall ball shots (20,14) 66 Burpees 66 Double-unders In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June […]
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3.21.15 Competitor WOD
Strength Clean Complex (Build up to a near max, Hang Clean + Clean) **These are full squat clean WOD “The Don” For time: 66 Deadlifts, 110# 66 Box jump, 24″ 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55# 66 Wall ball shots, 20# 66 Burpees 66 Double-unders In […]
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3.20.15 Box Brief
THE FEMALE GUIDE TO GETTING LEAN So many times women ask me, “How can I lose this?” while they’re pinching whatever area they want gone. While no two women are exactly the same, there are a few general tips that I can throw out there for you that do the trick whether you’re leaning up […]
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Friday 3.20.15 WOD
Max Effort Lower Strength Front Squat (1RM with 2sec pause) WOD “CrossFit Games 15.4” 8 minutes of: 3 handstand push-ups 3 cleans (185,125) 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 […]
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Friday 3.20.15 Competitor WOD
Max Effort Lower WOD “CrossFit Games 15.4” 8 minutes of: 3 handstand push-ups 3 cleans (185,125) 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each […]
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3.19.15 Box Brief
Congrats Kevin Gillespie! 765 Reps – Scaled! (5 Rounds + 15 Reps)
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Thursday 3.19.15 WOD
Dynamic Effort Upper Strength Press Complex (@ 75% 1RM strict press + 10#) 3×5 Strict Press 3×5 Push Press 3×5 Power Jerk **If you fail to complete all of the strict press or push press, stop decrease weight by 5# and continue with 3×5 power jerk WOD “Froot Loops” 5 Rounds In 3min Complete 400m Sprint […]
