-
Wednesday 2.25.15 On-Ramp
@CFML 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
-
Wednesday 2.25.15 Competitor WOD
Strength Clean Complex (Work to a heavy: Clean + FS + Power Jerk ) WOD #1 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 […]
-
Wednesday 2.25.15 Barbell Club
@CFR5 A: Snatch Pull + Snatch (10×1) 10 sets 25 min cap B: Front Squat (5x3x82-85) 3-5 warmup sets, then 5x3x82-85 25 min C: Clean Complex (4 sets)
-
2.23.15 Box Brief
2015 CrossFit Open Starts this week. Make sure you sign up at Games.CrossFit.com. CrossFit Open WOD Release Party Every Thursday for the next 5 weeks we will be holding a viewing party at the Box to watch the WODs posted live. Stop and watch the anxiety build
-
Tuesday 2.24.15 WOD
Dynamic Effort Upper Strength Clean Blocks (4×2 @ 80% from blocks, bar above knee. Full Squat) Strength Snatch Blocks (4×2 @ 80% from blocks, bar above knee. Full Squat) WOD “Rebel Yell” 12min AMRAP 2 Snatches (135,95) 20 Dubs (x2) 4 Snatches 20 Dubs 6 Snatches 20 Dubs 8 Snatches 20 Dubs 10 Snatches ….. **Score total […]
-
Tuesday 2.24.15 On-Ramp
@CFR5 On-Ramp Class #5 Skill Review: Kipping Pull Ups KB Swings Wall Balls New Skill: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups W.O.D.: 21-15-9 -Walking Lunges (L+R=2) -Butterfly Sit Ups -Thrusters
-
Tuesday 2.24.15 Competitor WOD
Dynamic Effort Upper Strength Clean Blocks (4×2 @ 80% from blocks, bar above knee. Full Squat) Strength Snatch Blocks (4×2 @ 80% from blocks, bar above knee. Full Squat) WOD “Rebel Yell” 12min AMRAP 2 Snatches (135,95) 20 Dubs (x2) 4 Snatches 20 Dubs 6 Snatches 20 Dubs 8 Snatches 20 Dubs 10 Snatches ….. **Score total […]
-
Tuesday 2.24.15 Barbell Club
@CFML A: Snatch Pull + Snatch (10×1) 10 sets 25 min cap B: Front Squat (5x3x82-85) 3-5 warmup sets, then 5x3x82-85 25 min C: Clean Complex (4 sets)
-
Tuesday 2.24.15 Crossfit Kids- Make Up Class 1
Warm-up Plank Relay Dynamic warm up Weightlifting Review clean and jerks clean pulls 5×5 cleans 5×5 clean and jerks 5×5 Metcon 4 Rounds 4 clean and jerks 100 m run rest 2 minutes 3 rounds 6 clean and jerks 100 m run rest 2 minutes 2 rounds 8 clean and jerks 100 m run
-
2.23.15 Box Brief
CrossFit Open is less than a week away CrossFit Main Line and R5s Athletes are prepped and ready thanks to some great ‘Open Clinics’. A BIG thanks to all the local expert Coaches that helped out. Coach Becky Caplan (gymnastics) Coach Val Gospodinov (rowing) Coach Erik Miller (Olympic Lifting) Coach Chris Smith (Olympic Lifting) Coach […]
-
Monday 2.23.15 WOD
Max Effort Lower Strength No Feet, No Hook, Clean (1RM – less than 10 reps after 50%) Full Squat Clean Feet can not move throughout movement No Hook Grip WOD Tabata This! KB Swings (55,35) Sit Ups Power Cleans (75,55) Burpee Pull Ups **8 Rounds of 20 sec. on 10 sec off at each movement **Score […]
-
Monday 2.23.15 Crossfit Kids
Warm-up Dynamic warm up series of sprints Weightlifting Back squat- 1 RM in 10 pulls Gymnastics Jump rope review Rope climb practice Metcon 10 Minute AMRAP 200 m row 10 front squats 2 rope climbs
