Monday 12.21.15 WOD
Holiday Schedule 12.24.15 – 6:00am, 9:30am and 12:00pm WODs only 12.25.15 – Both Boxes Closed 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Max Effort Lower Strength Suitcase Deadlift (3RM each side) You must complete weight on each side to score as RM WOD “Backslide” 10,9,8,7,6,5,4,3,2,1 Back Squat (155,105) 2,4,6,8,10,12,14,16,18,20 Pull […]
Monday 12.21.15 WOD NOTES
Holiday Schedule 12.24.15 – 6:00am, 9:30am and 12:00pm WODs only 12.25.15 – Both Boxes Closed 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Max Effort Lower Mobility: 5min Coaches Choice Dynamic Warm Up: 5min Strength: 15min Suitcase Deadlift (3RM each side) You must complete weight on each side to score as […]
Sunday 12.20.15 WOD
Explosive Strength Strength Clean Complex (Build to a Heavy: Clean + Jerk + Narrow OHS) WOD “Home Alone” 5 Legless Rope Climbs 5 Clean and Jerks (155,115,135,95) 4 Legless Rope Climbs 4 Clean and Jerks (165,125,145,105) 3 Legless Rope Climbs 3 Clean and Jerks (185,135,155,115) 2 Legless Rope Climbs 2 Clean and Jerks (205,145,165,125) 1 Legless […]
12.20.15 WOD NOTES
Explosive Strength Mobility: 5min Coaches choice, focus on shoulders for close grip OHS Dynamic Warm Up: 5min Strength: 15min Clean Complex (Build to a Heavy: Clean + Jerk + Narrow OHS) Athletes will perform a squat clean + Power Jerk + Clean Grip OHS NOTES: Why Clean Grip OHS? Mobility exercise for angels hips and shoulders […]
Saturday 12.19.15 Box Brief
Holiday Party 12.19.15 Kelly’s Tap Room Bryn Mawr 6-9pm OPEN BAR!
Saturday 12.19.15 WOD
Holiday Party 12.19.15 Kelly’s Tap Room Bryn Mawr 6-9pm OPEN BAR! WOD Partner up or complete solo “12 Days of CrossFit” 1 HSPU 2 OHS (95,65) 3 Snatch (95,65) 4 Snatch Grip Dead Lifts (95,65) 5 Box Jumps (24,20) 6 K2E 7 Burpees 8 Kettlebell Swings (55,35) 9 Ring Dips 10 Walking Lunges (L+R=1) 11 […]
Saturday 12.19.15 On-Ramp
12-2pm @ CrossFit Main Line – Ardmore On-Ramp is a 2 hour class where we teach the 9 foundational movements of CrossFit, plus some other fun stuff. Not sure if you need to complete it… If you are not proficient in the snatch, clean and jerk and their variations its suggested to attend on-ramp.
Friday 12.18.15 WOD
Announcement Holiday Party 12.19.15 Kelly’s Tap Room Bryn Mawr 6-9pm OPEN BAR! Max Effort Lower Strength Snatch Grip Deadlift (1RM ) WOD “The Griswolds” 15min AMRAP 1 HSPU to 6″ deficit (1 Wall Walk) 3 Burpee Ring Muscle Ups (Burpee C2B) 5 Deadlifts (225,135,155,105) 7 Bounds (30,24,24,20) $ Out 3x 1min middle, left, right Banded Static […]
Friday 12.18.15 WOD NOTES
Announcement Holiday Party 12.19.15 Coaches: please be there. Max Effort Lower Mobility: 5min 0:00-2min, 2min each side http://www.mobilitywod.com/daily/sunday-december-6th-2015/ Dynamic Warm Up: 5min Strength: 12min Snatch Grip Deadlift (1RM ) Click Here to read why and how WOD: 15min “The Griswolds” 15min AMRAP 1 HSPU to 6″ deficit (1 Wall Walk) 3 Burpee Ring Muscle Ups (Burpee C2B) […]
Thursday 12.16.15 WOD
Announcement Holiday Party 12.19.15 Kelly’s Tap Room Bryn Mawr 6-9pm OPEN BAR! Dynamic Effort Upper Strength Hang Power Snatch (12×2 @ 70% 1RM) WOD “Blitzen” 5 Rounds 1000m Assault Bike 10 Burpee Bar Hops 10 SDHP (95,65,75,55) 10 Thrusters (95,65,75,55) Rest 1 Minute **20min time cap $ Out 3 Rounds 20 MB Sit Ups 20 Butterfly […]
