Sunday 12.13.15 WOD
Happy Chanukah! “8 Crazy Nights” 8 Rounds 8 Wall Balls (20,14) 8 T2B 8 Front Squats (75,55) 8 Burpee Bar Hops 8 Snatches (75,55) 8 KB Swings (55,35) 8 Goblet Squats (55,35) 8 Box Jumps (24,20) **45min time cap $ Out Have a Happy Chanukah!
Sunday 12.13.15 WOD NOTES
Mobility: None Dynamic Warm Up: 5min Happy Chanukah!: 45min “8 Crazy Nights” 8 Rounds 8 Wall Balls (20,14) 8 T2B 8 Front Squats (75,55) 8 Burpee Bar Hops 8 Snatches (75,55) 8 KB Swings (55,35) 8 Goblet Squats (55,35) 8 Box Jumps (24,20) **45min time cap NOTES: All reps should be completed unbroken. No time […]
Saturday 12.12.15 Box Brief
Its Holiday Amazing Race Time! Not participating in the race? Stop by and see the carts and Athletes as they pass through each stop.
Saturday 12.12.15 WOD
Announcements Saturday 12.12.15 – Holiday Amazing Race CrossFit Main Line – Closed CrossFit R5 – 8:30am, 9:30am WODs, No Open Gyms WOD “Saigon Kick” Partner Up! 20min AMRAP 100m Run 20 Sit Ups 20 KB Swings (55,35) 20 Wall Balls 20 Dubs (x3) **Each Round increase run by 100m and reps by 10 **One works […]
Friday 12.11.15 Box Brief
Holiday Adopt-A-Family This year we have been matched with two amazing families of wounded veterans. Details on the families and their wish lists are posted at each Box. To donate, write your name next to the item(s) you would like to purchase. When you put the item in the collection box, cross it off of […]
Friday 12.11.15 WOD NOTES
Announcements Saturday 12.12.15 – Holiday Amazing Race CrossFit Main Line – Closed CrossFit R5 – 8:30am, 9:30am WODs, No Open Gyms Max Effort Upper Mobility: 5min 5min Coaches choice, think pressing mechanics for bench press. Dynamic Warm Up: 5min Strength: 12min Bench Press (5RM) NOTES: Athletes should quickly build to a 5RM after warming up. Coach […]
Friday 12.11.15 WOD
Announcements Saturday 12.12.15 – Holiday Amazing Race CrossFit Main Line – Closed CrossFit R5 – 8:30am, 9:30am WODs, No Open Gyms Max Effort Upper Strength Bench Press (5RM) WOD Happy 45th Birthday Dr. Stu! “The Hebrew Hammer” 4 Rounds 5 Split Jerks (135,95,95,65) 5 C2B, PU –Rest 4min– 4 Rounds 5 Split Jerks 5 C2B, PU […]
Thursday 12.9.15 Box Brief
When: Sat, December 19, 2015 at 6pm Where: Kelly’s Tap Room – Bryn Mawr Open Bar! Need we say more…… Take a break from the holiday madness to come out with your significant others and enjoy the company of your CrossFit community. We will supply the drinks, you supply the camaraderie!
Thursday 12.10.15 WOD
Announcements Saturday 12.12.15 – Holiday Amazing Race CrossFit Main Line – Closed CrossFit R5 – 8:30am, 9:30am WODs, No Open Gyms Dynamic Effort Lower Strength Back Squat (3×6 @ 70% 1RM) WOD “The Trust Buster” 15-12-9-6-3 Deadlifts 10 Handstand Shoulder Touches (L+R=2) Front Squats 10 Handstand Shoulder Touches $ Out 100 Heavy kneeling banded ab crunches […]
Thursday 12.9.15 WOD NOTES
Announcements Saturday 12.12.15 – Holiday Amazing Race CrossFit Main Line – Closed CrossFit R5 – 8:30am, 9:30am WODs, No Open Gyms The times below are estimates, budget this amount of time to insure that everything is completed within 1 hour. Dynamic Effort Lower Mobility: 6min 3min each sided: Video link below 0:00-1:35. 2 mobility pieces […]
