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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 […]
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Friday 11.28.14 Competitor WOD
Dynamic Effort Lower Strength Sumo Deadlift (6RM) 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 + […]
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Box Brief 11.27.14
Radnor Memorial Park WOD Snowed Out! Thanksgiving Day WODs – Park WOD snowed out. WODs will be held at the Box 8:30am and 9:30am (no babysitting) **Bring a canned food for the local food bank as your buy in! • Friday 11.28.14 – 9:30am & 4:30pm (both with babysitting) • Saturday 11.29.14 – Regular Schedule Resumes
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Thursday 11.27.14 WOD
Thanksgiving Throw Down! — 10min AMRAP — 500m Row 5 Clean & Jerk (135,95) 400m Row 4 Clean and Jerks 300m Row 3 Clean & Jerks 200m Row 2 Clean & Jerks 100m Row 1 Clean & Jerk **Score total Clean and Jerks **5min rest to WOD #2 — 10min AMRAP — 5 Chest to […]
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Box Brief 11.26.14
Wednesday 11.26.14 Due to the Holiday and forecasted snow, the 6:30 pm and 7:30pm WODs will be cancelled at CFML and CFR5 Thursday 11.26.14 Watch the blog and FaceBook page for updates on Thursday morning at Radnor Memorial Park WOD at 9am and flag football game at 10am. If cancelled due to snow the […]
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Wednesday 11.26.14 WOD
Explosive Strength & Strength Endurance WOD Wednesday Burner Tabata This: Dubs (x3) K2E Handstand Holds Deadlift static hold in lockout (85% 1RM) **8 rounds of 20sec. on 10sec. off on each movement before moving to the next **Score total reps on each movement, Wodify will add up the total **HS Hold & Deadlift – score […]
