Wednesday 12.9.15 Box Brief
Saturday 12.12.15 WOD Schedule CrossFit Main Line – Closed CrossFit R5 – 8:30am, 9:30am WODs, No Open Gyms Date: Saturday, December 12th Location: Main Line CrossFit – Ardmore 10 E. Athens Ave. Ardmore PA 19003 Time: Festivities begin at 9:30AM Our Annual Holiday Amazing Race is back and bigger and better than ever! Grab your team of 4 […]
Wednesday 12.9.15 WOD
Explosive Strength Strength Snatch Balance (Build to a heavy, no failed attempts) WOD “Fat Cat” 3 Rounds 1min at each movement for max reps Fat Bar Hang Cleans (115,75) Burpee Box Overs (20,20) HSPU to a 2″ deficit Gymnastics Bar Complex (K2E+T2B) Max Cal Assault Bike 1min Rest ** Score total reps of all 3 rounds […]
Wednesday 12.9.15 WOD NOTES
Explosive Strength Mobility: 5min Dynamic Effort: 5min NOTES: Complete Burgener warm up, quickly making your way to the snatch balance portion. Then double the practice reps on the snatch balance, making the Athletes hold each position. Strength: 15min Snatch Balance (Build to a heavy, no failed attempts) NOTES: Take from rack, no failed attempts. If Athletes […]
Tuesday 12.8.15 WOD
Dynamic Effort Upper Strength Hang Power Snatch (6×3 @ 65%) WOD “2015 Masters Qualifier Event 3” 2 rounds for time of: 1,000-meter row 50 thrusters (65,45) 30 chest-to-bar pull-ups **20min time cap $ Out 3×20 V-Ups
Tuesday 12.8.15 WOD NOTES
Dynamic Effort Upper Mobility: 5min coaches choice of banded overhead distraction. Plus snatch warm up after dynamic warm up Dynamic Warm Up: 5min Strength: 12min Hang Power Snatch (6×3 @ 65%) NOTES: Complete a full Burgener Warm Up, coaching Athletes to have purpose with each step. Work on efficiency of movement. WOD: 25min “2015 Masters Qualifier […]
Week of 12.7.15 Barbell Club
Conjugate Strength Movement Catalog : LINK Monday & Tuesday 1.Clean and Jerk (1RM) 2. Front Box Squat – Double Orange Bands (@ 55% 10×2) 3. Below Parallel 4. Front Box Squat – Single Red Band (@ 55% 10×2) Below Parallel 5. Overhead Walking Lunges (2×10 Each for Max Weight Unbroken) 6. GHD Back Extension plus Snatch Grip DL (3×12 Max Weight) […]
Monday 12.7.15 Box Brief
Only 15 Tickets remain available for the Holiday Amazing Race. Get them before they are gone! Click Here to Register Event Details Teams of 4 **You must be familiar with the foundational movements of CrossFit to attend** (Each team member will need to sign up and pay separately) Date Saturday December 12, 2015 This year […]
Monday 12.7.15 WOD
Max Effort Lower Strength Deadlift (1RM w/ Axel Bar + Band) Women: Red band Men: Blue Band WOD “Awful Waffle” 40 Row for Cals 35 Dubs (x2) 30 KB Swings (70/55) 25 HR PushUp 20 Deadlifts (225/145) 15 Hang Power Clean (135/95) 10 STOH (135/95) $ Out 3×20 GHD Banded Punches **Total 20, L+R=2) https://www.instagram.com/p/sksORIooRs/?taken-by=sweattshopcincinnati
Monday 12.7.15 WOD NOTES
Max Effort Lower Mobility: 5min Coaches Choice, think deadlift (hamstring,lower back, etc.) Dynamic Warm Up: 5min Strength: 15min Deadlift (1RM from 4″ blocks) NOTES: Why? Allows Athletes to work to a heavy weight without adding much pressure to the lower back Overloads the top end of the lift to help with lockout How? Set up is the […]
Protected: Amazing Race – Coaches Notes
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