Sunday 11.29.15 WOD NOTES
Explosive Strength Todays explosive strength is focusing on gymnastics Mobility: 4min 2min each side: 0:00 – 1:30 http://www.mobilitywod.com/daily/saturday-november-28th-2015/ Dynamic Warm Up: 5min Gymnastics Skill Work: 5min Ring Dip Progression Skill Work NOTES: Follow the video below as an extended warm up completing each step 5-7 times WOD: 25min Near Death Flex-Perience (2 Rounds for reps) Death By […]
Saturday 11.28.15 Box Brief
December Events Hanukkah WOD, Date TBD “8 Crazy Nights” Holiday Amazing Race 12.12.15 Register Here, 25 Tickets Available Main Line CrossFit Holiday Party 12.19.15 Kelly’s Tap Room – Bryn Mawr Christmas WOD 12.19.15 “12 Days of Christmas”
Saturday 11.28.15 WOD
WOD Partner Up! “Partner Fight Gone Bad” 2 Rounds: 3:00 Wall Balls (20,14) 3:00 Sumo Deadlift High Pulls (75,55) 3:00 Box Jumps (20,20) 3:00 Push Press (75,55) 3:00 Row for Cals 3:00 Rest **1 works one rest, score total reps $ Out Have a great weekend!
Friday 11.27.15 Box Brief
Thanksgiving Holiday Schedule Friday 11.27.15 9:30am & 4:30pm (babysitting at both WODs)
Friday 11.27.15 WOD
WOD “Rene” 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees **2 Options: 45min time cap or complete 5 rounds *If you have a 20-lb. weight vest or body armor, wear it. Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013 To learn more about Rene click here […]
Thursday 11.26.15 Box Brief
Thanksgiving Holiday Schedule Thursday 11.26.15 9am Outdoor WOD Radnor Memorial Park, map above. Boxes Closed Friday 11.27.15 9:30am & 4:30pm (babysitting at both WODs)
Thursday 11.26.15 WOD
Thanksgiving Team WOD @ Radnor Memorial Park 9am Bring your family and friends to Radnor Memorial Park 9am for a CrossFit Chipper down the turf field and a friendly game of flag football after. Note: We will have multiple sets of barbells, dumbbells and kettle bells available so that all levels of Athletes can participate. WOD “Don’t […]
Wednesday 11.25.15 Box Brief
Announcements Thanksgiving Holiday Schedule Thursday 11.26.15 9am Outdoor WOD Radnor Memorial Park, map above. Boxes Closed Friday 11.27.15 9:30am & 4:30pm (babysitting at both WODs)
Wednesday 11.25.15 WOD
Explosive Strength Strength Snatch Complex (5 x Power Snatch + Hang Power Snatch + Full Snatch) **Build to a heavy, complete every 2min WOD “Man Land” 1000m Row 50 Snatches (75,55) 750m Row 35 Snatches 500m Row 20 Snatches $ Out 4 x 1min Overhead Barbell Hollow Holds
Wednesday 11.25.15 WOD NOTES
Explosive Strength Mobility: 5min Coaches choice, think overhead positioning in snatch Dynamic Warm Up: 5min Strength: 15min Snatch Complex (5 x Power Snatch + Hang Power Snatch + Full Snatch) **Build to a heavy, complete every 2min NOTES: Give Athletes 5min to get loose and build to a moderate weight. At the 5min mark Athletes complete […]
