Thursday 11.12.15 WOD
Holiday Amazing Race – Registration Open! Dynamic Effort Lower Strength Front Squat (6×3 @ 75%) WOD Happy 32nd Birthday Talia! Enjoy 32 Reps of each… 8 Rounds 4 Power Clean + Squat Clean (135,95) 4 “Reps” of: 1 Burpee + 2 T2B **Join Talia at the 4:30 WOD – Ardmore. If you beat her she might let you […]
11.12.15 Box Brief
EOD 130 Memorial Workout When: Saturday 11.14.15, during regular WOD times Where: Main Line CrossFit – Ardmore & Wayne How: Donation to the EOD Warrior Foundation click here register here. Enter “CrossFit Main Line” or “CrossFit R5” Why: Providing financial assistance to wounded, injured or ill EOD warriors Information about the EOD Warrior Foundation can […]
Thursday 11.12.15 WOD NOTES
Dynamic Effort Lower Mobility: 5min Elevated Couch Stretch http://www.mobilitywod.com/daily/sunday-november-1st-2015/ Dynamic Warm Up: 5min Strength: 15min Front Box Squat (6×3 @ 75%, below parallel ) NOTES: Why? The front box squat is used to strength the hamstrings, quads and glutes as well as starting strength in the squat with some transfer to the first pull of the deadlift. Unlike […]
11.11.15 BOX Brief
October has wrapped up and so has the Lifestyle Challenge. For the last 30 days nearly 100 Athletes participated in the yearly nutritional challenge where we broke bad habits, met fitness goals and learned a thing or two about food choices. Although only three teams could stand atop the podium, every team in the challenge saw great results and made […]
Wednesday 11.11.15 WOD
Today we’d like to honor and thank all those who have served our country. If it were not for your selfless acts of courage we would not enjoy the freedom we have today. Your service is appreciated and inspirational to us all. HAPPY VETERANS DAY Explosive Strength WOD “Holbrook” 10 Rounds each for time: 5 […]
Wednesday 11.11.15 WOD NOTES
Explosive Strength Mobility: 5min Coaches Choice, think front rack and overhead position Dynamic Warm Up: 5min WOD: 20min “Holbrook” 10 Rounds each for time: 5 Thrusters (115,75) 10 Pull-ups 100m Sprint Rest 1-Minute NOTES: Click the link below to check out average per round times of “Holbrook”. 1 min. rest is mandatory. If not Rx, […]
11.10.15 BOX Brief
Holiday Amazing Race December 12, 2015 Registration Now Open Click Here 2014 Event Pictures – 146 Athletes 2013 Event Pictures – 127 Athletes 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 […]
Tuesday 11.10.15 WOD
Dynamic Effort Upper Strength Press Complex (6×1 @ 75% Push Press+Push Jerk + Split Jerk) WOD “It’s Not Right, But It’s Okay….” 21-15-9 Snatch (115,75) T2B $ Out 2 Rounds 400m Row 40 DB Floor Press
Tuesday 11.10.15 WOD NOTES
Dynamic Effort Upper Mobility: 5min 0:00-1:50 http://www.mobilitywod.com/daily/sunday-october-25th-2015/ Coaches choice from these 2 mobility pieces shown. Make sure you are educating the Athletes on why we are performing this mobility. Dynamic Warm Up: 5min Mix in the ergs this month so that Athletes can accumulate meters for RowVember Strength: 15min Press Complex (6×1 @ 75% Push Press+Push Jerk […]
11.9.15 Box Brief
Lifestyle Challenge Winner! First: Team Sanity Second: Team Fire Krakows Third: Team CroMagnon
