Monday 9.6.15 WOD
It officially a tradition! Join us Labor Day Monday for our annual WODing of the “Lumberjack 20” 8:30am & 9:30am WODs **babysitting available at both times No Barbell Club at R5 **NO Max Effort this week, “CrossFit Total” Sunday 9.13.15 (don’t miss it!)** WOD “Lumberjack 20” 20 Deadlifts (275,165) Run 400m 20 Kettlebell swings (70,55) […]
Monday 9.7.15 Competitor WOD
**NO Max Effort this week, “CrossFit Total” Saturday 9.13.15 (don’t miss it!)** WOD “Lumberjack 20” 20 Deadlifts (275,165) Run 400m 20 Kettlebell swings (70,55) Run 400m 20 Overhead Squats, (115,75) Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps (24,20) Run 400m 20 Dumbbell Squat Cleans (45,25) Run 400m Special […]
9.6.15 Box Brief
Labor Day Schedule Sunday 9.6.15 No Barbell Club Monday 9.7.15 8:30am & 9:30am **babysitting available at both times _______________________________ “How can I transform my body?” On episode 187 of Barbell Shrugged, we introduced you to fitness legend and body transformation expert, Bill Phillips. Today, Bill is back on the DAILY with some amazing advice for those looking to […]
Sunday 9.6.15 WOD
Explosive Strength Strength Plyo Push Ups (Score max height) max height, or 3x max deficit pushups WOD “The Non-Flying Dutchman” EMOM for 15min 3 Pull Ups 6 Push Ups 9 Air Squats Max Clean and Jerks (65% 1RM) **Score total clean and jerks **If you fail to complete 1 C&J and a round, rest as needed. […]
9.6.15 WOD NOTES
Explosive Strength Mobility: 6min 0:00 – 1:30 http://www.mobilitywod.com/daily/sunday-august-30th-2015/ Dynamic Warm Up: 5min + Plyo Push Up Progressions Strength: 12min Plyo Push Ups (Score max height) max height, or 3x max deficit pushups NOTES: Refer to video for Why? & How? Athletes will start with hands on floor, between a stack of plates. At full lock out […]
9.5.15 Box Brief
Butterfly Pull Up Clinic Saturday September 19, 12-1pm Main Line CrossFit – Ardmore Want to take your pull up game to the next level? There is nothing faster than the butterfly pull up! Coach Matt and Coach Byrnsey will be holding a clinic designed to break down the technique, drills, and progressions necessary to learn […]
Saturday 9.5.15 WOD
Steve and Cori’s Wedding WOD! Congrats, Big day Sunday 9.6.15 WOD “He said, She said….” Teams of 2 45min Time Cap 1. 400m run + 30 WBs (20,14) 2. 30 Thrusters + 30 SDHP (95,65) 3. 30 Sq. Cleans + 30 STOH (95,65) 4. 3 Rds: 200m Run + 10 P. Snatches (95,65) 5. 40 […]
Saturday 9.5.15 Competitor WOD
1RM Oly Variation Strength Clean Complex (1RM – 1DL + 1 PC + 1 SQ + 1 PJ) WOD “He said, She said….” Teams of 2 45min Time Cap 1. 400m run + 30 WBs (20,14) 2. 30 Thrusters + 30 SDHP (95,65) 3. 30 Sq. Cleans + 30 STOH (95,65) 4. 3 Rds: 200m Run […]
9.4.15 Box Brief
9 Popular Food Cravings And What They Say About Your Emotions by Dr. Deanna MinichSeptember 2, 2015 6:05 AM Rather than expressing our emotions, we tend to stuff them down with food, which our bodies translate as comfort and fulfillment.Scientific research shows that when people have difficulty identifying the emotion they’re experiencing and ways to deal […]
Friday 9.4.15 WOD
Max Effort Lower Strength Deadlift (1RM from 2″ blocks + band) WOD “Mellow Johnny” 5 Rounds 400m Run 5 Deadlifts 5 Hang Cleans 5 STOH **135,95 across all movements **Rx+ Use a Fat Bar, (25#) $ Out 3 x 1min Chinese Plank
