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Saturday 2.28.15 WOD
Partner Up! WOD “Rowdy Roddy Piper” Teams of 2 5min AMRAP Clean + Hang Clean (135,95) –3min Rest– 10min AMRAP 10 Cal Row 10 Pull Ups 10 Burpees 10 Wall Balls (20,14) –3min Rest– 5min AMRAP Bear Complex (135,95) **CL+FS+PP+BS+BNP **Score total reps of each individual AMRAP Extra Credit Have a great weekend!
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Saturday 2.28.15 Competitor WOD
Strength Squat Jerk (1RM – in less than 10 reps past 50%) WOD Rowdy Roddy Piper (3 Rounds for reps) Teams of 2 5min AMRAP Clean + Hang Clean (135,95) –3min Rest– 10min AMRAP 10 Cal Row 10 Pull Ups 10 Burpees 10 Wall Balls (20,14) –3min Rest– 5min AMRAP Bear Complex (135,95) **CL+FS+PP+BS+BNP **Score total reps […]
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Friday 2.27.15 WOD
15.1 Top Score = $100 Lululemon Apparel WOD #1 “CrossFit Games Open 15.1” 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# Scaled 85,55 Masters Age 55+ 85,55 Masters Age 55+ Scaled 65,45 Teens 85,55 Teens Scaled 65,45 WOD#2 “CrossFit Games Open 15.1A “ 6-Minutes to Establish: […]
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Friday 2.27.15 Competitor WOD
Max Effort Upper WOD #1 “CrossFit Games Open 15.1” 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# WOD #2 “CrossFit Games Open 15.1A” 6-Minutes to Establish: 1-RM Clean and Jerk Special Strength 3×10 DB Skull Crusher Special Strength 3x1min for max weight barbell lockout overhead + […]
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2.26.15 Box Brief
CrossFit Open WOD 15.1 Join us Thursday 8pm at the Box to watch 15.1 announced live. 15.1 will be programmed into all Friday class times. If you are registered for the Open please attend the 4:30 and 5:30pm WODs, where Judges will be made available. When you arrive please sign into Wodify so we can […]
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Thursday 2.26.15 WOD
Dynamic Effort Lower Strength Front Box Squat (12×2 @ 80% 1RM) WOD “Redneck Riviera” 12min AMRAP 1 Rope Climb 2 Deadlifts (135,95) 3 Squat Cleans (135,95) 4 HSPU Extra Credit 100 Reverse Hypers **In as few sets as possible, go light
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Thursday 2.26.15 On-Ramp
@CFR5 On-Ramp Class #6 Skill Review: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups New Skill: SDHP Snatch Paleo & CrossFit? (after WOD) W.O.D.: 10min AMRAP: -5 Snatches -10 Lunges (L+R=2) -100m Run
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Thursday 2.26.15 Competitor WOD
Dynamic Effort Lower Strength Front Box Squat (12×2 @ 80% 1RM) WOD “Redneck Riviera” 12min AMRAP 1 Rope Climb 2 Deadlifts (135,95) 3 Squat Cleans (135,95) 4 HSPU Special Strength 3×8 single legged hip bridge Special Strength 3×25 banded pull throughs Abs/Core 6x1min static banded ab hold Finisher/Recovery 100 Reverse Hypers **In as few sets as […]
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Thursday 2.26.15 Barbell Club
@CFML A: Hang Clean and Jerk (10×2+1) -: Clean Pull + Hang Clean + Jerk (0X0) For reference only. B: Snatch Pull (5x3x95-115) 5 sec negative on last rep C1: Plank (3×20) C2: Glute Bridge (3×10) C3: Banded Walk (3×10/side)
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2.25.15 Box Brief
Spinal Health/Stability for Athletes with Lumbar Issues Part 1, 2 and 3 By: CrossFit Main Line & R5 Coach Ari Sherwood
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Wednesday 2.25.15 WOD
Gymnastics 3x Pause pull up ladder **pull up chin over bar pause 1 sec, pull up chin over bar 2 sec…. Keep going adding a second to the pause for as many pull ups as possible **Score total pull ups in 3 attempts WOD #2 “Karma” 1000m Row –Then– 21 -15 -9 Burpee Box Jumps […]
