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Monday 12.1.14 Barbell Club
6:30pm @ CFR5 A: High-Hang Snatch (5-7×3 AHAP) B: Snatch Push Press + OHS (5×1+3 AHAP) C: Clean Pull Complex (5×1 80%-120%) 2 Clean Pull + 4 RDL + 2 Clean Deadlift
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Monday 12.1.14 Teens & Pre-teens
Squat Review Air Squat Front Squat Back Squat Overhead Squat WOD Little rowing Nancy 4 Rounds 200 m row 10 OHS Game Return to Plank Wars! Rope Climb Races Hand Stand Holds CrossFit Kids is Back! Monday 4:30pm CrossFit Teens Tuesday 4:30pm CrossFit Pre-Teens Thursday 4:30pm CrossFit Teens & Pre-Teens
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Monday 12.1.14 On-Ramp
On-Ramp Class #1 6:30pm @ CFML Skill Review Dynamic Warm Up Bergener Warm Up New Skill: Squat Up Right Row Push Up Complete Rounds Of: 15-12-9 200m Run Squat (45,15) Push Ups Up Right Row (45,15)
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Monday 12.1.14 Competitor WOD
Max Effort Lower Strength 1RM Snatch Grip Deadlift WOD “Hair of the Dog” 12min AMRAP 5-10-15-20-25….. Wall Balls **Between each round complete 1 rd. 6 Deadlift (135,95) 3 Hang Power Cleans Special Strength 3×10( L+R=1) Step Ups Against micro band + Max Weight Abs/Core 8RM Barbell Overhead Sit Ups Finisher/Recovery 3 Rounds 25 banded good […]
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11.30.14 Box Brief
RowVember Ends today 11.30.14 at 11:30am Make sure you post your final scores on the whiteboards 2014 Masters Madness Only a few spots remain open. Sign Up fast! Click Here
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Sunday 11.30.14 WOD
Explosive Strength Strength Clean (12×1 @ 70% 1RM) Strength Snatch Balance (12×1 @ 70% 1RM Snatch) WOD “Siracha” 30 Pull Ups 50 Thrusters (45,35) 1000m Row Extra Credit 3 x max time bumper plat pinch
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Sunday 11.30.14 Barbell Club
10:30am @ CFML A: High-Hang Snatch (5-7×3 AHAP) B: Snatch Push Press + OHS (5×1+3 AHAP) C: Clean Pull Complex (5×1 80%-120%) 2 Clean Pull + 4 RDL + 2 Clean Deadlift
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Saturday 11.29.14 WOD
“EOD 130 Memorial WOD” Partner Up! 65 Front Squats (135,95) 65 KB Swings (70,55) 16 Lateral Partner Over Burpees 65 Hang Power Cleans (135,95) 65 KB Push Press (70,55) 16 Lateral Partner Over Burpees 65 C2B 65 Box Jumps (30,24) 16 Lateral Partner Over Burpees 65 Push-ups 65 Barbell Rows (135,95) 16 Lateral Partner Over […]
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Saturday 11.29.14 Competitor WOD
Strength Cluster (1RM) “EOD 130 Memorial WOD” Partner Up! 65 Front Squats (135,95) 65 KB Swings (70,55) 16 Lateral Partner Over Burpees 65 Hang Power Cleans (135,95) 65 KB Push Press (70,55) 16 Lateral Partner Over Burpees 65 C2B 65 Box Jumps (30,24) 16 Lateral Partner Over Burpees 65 Push-ups 65 Barbell Rows (135,95) 16 Lateral […]
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11.28.14 Box Brief
Thanksgiving Holiday Schedule • Friday 11.28.14 – 9:30am & 4:30pm (both with babysitting) • Saturday 11.29.14 – Regular Schedule Resumes 2014 Holiday Amazing Race Still want in? Email competition@CrossFitMainLine.com for tickets being resold 2014 Masters Madness 15 tickets remain available CLICK HERE to sign up
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Friday 11.28.14 WOD
Dynamic Effort Lower WOD “Katie” In 20min: 5×7 Bear Complexes for max weight Then, at the 20min mark Sprint 800m and complete 1×7 bear complexes at max weight **Score = max weight (log time of completion in comments) **1 Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push […]
