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3.24.15 Box Brief
EXERCISE IS NOT A FINAL DESTINATION: HOW TO ENJOY THE JOURNEY Eric C. Stevens Contributor – BreakingMuscle.com What if a magic pill could replicate the effects of exercise? A way to get a healthy and toned physique without all of the blood, sweat, and tears. No more crowded gyms or grueling hours of road work, and […]
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Tuesday 3.24.15 WOD
Dynamic Effort Upper Strength Press Complex (3×5 Strict Press, 3×5 Push Press, 3×5 Power Jerk) @ 75% 1RM strict press + 15# **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 “DT” 5 Rounds for time: 12 Deadlifts, 155# / […]
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Tuesday 3.24.15 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 3.24.15 Competitor WOD
Dynamic Effort Upper Strength Press Complex (3×5 Strict Press, 3×5 Push Press, 3×5 Power Jerk) @ 75% 1RM strict press + 15# **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 “DT” 5 Rounds for time: 12 Deadlifts, 155# / […]
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Tuesday 3.24.15 Barbell Club
@CFML A: Hang Clean (2x2x80, 2x2x85, 2×90) B: Clean Deadlift (4x3x105) C1: Overhead Squat (3x2x85-90) C2: Split Jerk (5x2x85) 2 Push Press + 2 Jerk
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3.23.15 Box Brief
15.4… Complete! 4 CrossFit Open WODs down. 1 to go!
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Monday 3.23.15 WOD
Max Effort Lower Warm-up 11 Burpees **Burpees for Blaine day 2 Strength Good Mornings (3RM with a bent knee) WOD “Rolling on Dubs” 3 Rounds 22 Front Squats (95,65) 22 Box Jumps (20,20) 22 Pull Ups Extra Credit 3 x 20 Knee Raises w/ DB **Hold DB between feet, go for heaviest weight you can do […]
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Monday 3.23.15 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 3.23.15 Competitor WOD
Max Effort Lower Warm-up 11 Burpees **Burpees for Blaine day 2 Strength Good Mornings (3RM with a bent knee) WOD “Rolling on Dubs” 3 Rounds 22 Front Squats (95,65) 22 Box Jumps (20,20) 22 Pull Ups Special Strength 1RM Box Squat @ 50% 1RM + max band tension Special Strength 3×6 Glute Ham Raises with hand […]
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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: […]
