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Monday 11.24.14 On-Ramp
On-Ramp Class #6 @ CFML 6:30pm 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 Thanksgiving Holiday Schedule • Thursday 11.27.14 – 9am WOD, 10am Flag Football at Radnor Memorial Park • Friday 11.28.14 – 9:30am & […]
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Monday 11.24.14 CrossFit Teens
Thanksgiving Holiday Schedule No CrossFit Teens and Pre-Teens Class until 12.1.14 Winter CrossFit Kids Schedule Starts Monday 12.1.14 @ CFML Monday – 4:30pm CrossFit Teens Tuesday – 4:30pm CrossFit Pre-Teens Thursday – 4:30pm CrossFit Teens & Pre-Teens
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Monday 11.24.14 Competitor WOD
Dynamic Effort Upper Strength Shoulder Press (6×4 @ 75% 1RM ) *take from ground WOD 15min Capacity Test (AMRAP – Reps) 5min max Cal Row 4min max Pull Ups 3min max STOH (135,95) 2min max KB Swings (70,55) 1min Max Front Squat (135,95) **Score total reps **No rest between movements Special Strength 4×20 each arm thumb down […]
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Box Brief 11.23.14
Whole 30 bacon is back! Starting Monday 11.24.14 sign up on the white boards at the box The bacon will be delivered to the refrigerators $12 per pound, money to be collected when you pick up Thanksgiving Holiday Schedule • Thursday 11.27.14 – 9am WOD, 10am Flag Football at Radnor Memorial Park • Friday 11.28.14 – 9:30am […]
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SUNDAY 11.23.14 WOD
Skill Work • 10min Dub Clinic • 10min Rope Climb Clinic WOD #1 “Flight Simulator” Unbroken Dubs 10,20,30,40,50,40,30,20,10 **Single Unders x3 WOD#2 Row N’ Rope (Time) 4 Rounds 250m Row Sprint 3 Rope Climbs **Score time of completion Thanksgiving Holiday Schedule • Thursday 11.27.14 – 9am WOD, 10am Flag Football at Radnor Memorial Park • Friday 11.28.14 – […]
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Box Brief 11.22.14
2014 Holiday Amazing Race Registration Closed to all non- CrossFit Main Line and R5 Athletes Are you a CFML or R5 Athlete and miss the registration period? Email Competition@CrossFitMainLine.com to get a private link to sign up. 2014 Masters Madness 27 openings remain, sign up fast CLICK HERE Thanksgiving Holiday Schedule • Thursday 11.27.14 – 9am WOD, […]
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Saturday 11.22.14 WOD
WOD Partner Up! “The Royal Tenenbaums” Teams of 3: 100 Sumo Deadlifts (115,75) 80 Hang Power Cleans (115,75) 60 Front Squats (115,75) 40 Push Jerks (115,75) 20 Thrusters (115,75) **One athlete works at a time. Every minute on the minute, stop where you are and all three athletes complete 5 burpees **Score time **CFNE favorite […]
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Saturday 11.22.14 Crossfit Kids
Warm Up! DESERT ISLAND OBSTACLE!travel to the desert island by hopping 5 Squat to med ball 4 Vertical leaps 3 jumping pull ups 2 Forward/Log Rolls 1 Burpee Skill Review: The Squat family! Squat Front Squat Back Squat Overhead Squat Game WOD THE MOVEMENTS SCAVENGER HUNT!!! Read the clues, figure out the movement Perform each […]
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Saturday 11.22.14 Competitor WOD
Strength Snatch Balance (1RM) WOD “The Royal Tenenbaums” Partner Up! Teams of 3: 100 Sumo Deadlifts (115,75) 80 Hang Power Cleans (115,75) 60 Front Squats (115,75) 40 Push Jerks (115,75) 20 Thrusters (115,75) **One athlete works at a time. Every minute on the minute, stop where you are and all three athletes complete 5 burpees **Score […]
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2014 Holiday Amazing Race
Download, print and fill out the Competition Liability Waiver Online Ticketing for 2014 Holiday Amazing Race powered by Eventbrite
