Sunday 2.28.16 WOD NOTES
Explosive Strength Competition Day! Mobility: None Dynamic Warm Up: None Instead of a dynamic warm up write the below on a whiteboard and have the Athletes complete it as they come in. Start movement demo on time. Warm Up: 21-15-9 PVC Thrusters Push Ups Sit Ups WOD #1 “Lord of the Skies” 0:00-18:00min 21-15-9 Thrusters […]
Saturday 2.27.16 WOD
WOD “Sergeant Smack” Teams of 3 100 Calorie Row 50 GTOH (95,65,75,55) 100 Calorie Row 50 GTOH (135,95,115,75) 100 Calorie Row 50 GTOH (155,115,135,95) $ Out Have a great weekend!
Friday 2.26.16 Box Brief
New Apparel Has Arrived! All previous seasons apparel, Now 30% off.
Friday 2.26.16 WOD
CrossFit Open 16.1 Registered for the CrossFit Open? Or maybe you just want to stop by and complete 16.1 with our awesome community. Starting this Friday through March we are lighting up the Box starting at 5:30pm. Stop by to cheer on the Athletes as they complete against the world. Max Effort Lower Strength Good […]
Friday 2.26.16 WOD NOTES
CrossFit Open 16.1 Friday Night Lights Start 5:30pm – Ardmore Max Effort Lower Mobility: 5min Coaches choice: hamstring and hips Dynamic Warm Up: 5min Strength: 15min Good Mornings (3RM, From Rack) NOTES: Perform with bent knee. DO NOT perform with straight leg. The good morning is a hip hinge similar to the kettle bell swing […]
Thursday 2.25.16 Box Brief
What is the Open? “Whether you want to battle with the best in Carson at the CrossFit Games, or just beat your buddy Carson for water cooler bragging rights there’s tons of ways to participate and compete in the Open.”
Thursday 2.25.16 WOD
Dynamic Effort Upper Strength Thruster (6×3 @ 65%) WOD “El Chapo” 100 KB Swings (70,55,55,35) 100 Push Ups *Every time you break complete a 100m Row $ Out 3x20sec. PallofPress **each side
Thursday 2.25.16 WOD NOTES
Dynamic Effort Upper Mobility: 5min Complete mobility in video below. Foam rolling LATs Dynamic Warm Up: 5min Strength: 15min Thruster (6×3 @ 65%) NOTES: Goal is to get Athletes comfortable under load and volume. Spend some time today going over the thruster points of performance. WOD: 20min “El Chapo” 100 KB Swings (70,55,55,35) 100 Push Ups […]
Wednesday 2.24.16 WOD
Announcement Join us for CrossFit Main Line’s viewing of “Froning, The Fittest Man On Earth” When: Wednesday 2.24.16 7:30pm Where: CrossFit Main Line – Wayne What: Movie + Pizza + Beer! Competition Wednesday! WOD #1 0:00 – 20:00 3 Rounds 1 Heavy Clean Complex 1/2 Mile Assault Bike **Score weight used **Complex = 3 position […]
Wednesday 2.24.16 WOD NOTES
Announcement Join us for CrossFit Main Line’s viewing of “Froning, The Fittest Man On Earth” When: Wednesday 2.24.16 7:30pm Where: CrossFit Main Line – Wayne What: Movie + Pizza + Beer! Competition Wednesday! Mobility: None Complete extended barbell warm up as mobility, making Athletes hold positions. Dynamic Warm Up: 5min Movement Demo: 5min WOD #1: […]
