8.21.15 WOD NOTES
Max Effort Lower Mobility: 6min NOTES: 3min Wall Sit Keg Stretch + 3min Keg Stretch Split into 2 groups if needed Dynamic Warm Up: 5min Strength: 12min Clean (1RM: No Hook, No Foot, No Touch) NOTES: Run this as an EMOM. Every minute the Athletes will make a lift and increase over the 12min, for a […]
8.20.15 Box Brief
Anniversary Apparel Now Available! Pre-ordered have been pulled aside and are available in the office
Thursday 8.20.15 WOD
Announcement 9.26.15 – Nutrition Seminar & Cooking Demo Only 15 spots remain, Email Jacy@CrossFitMainLine.com Dynamic Effort Upper Strength Floor Press (9×3@ 75% 1RM) **3×3 Wide, 3×3 Normal, 3×3 Narrow **Perform all wide, then all normal then all narrow WOD “Main Line” CFML opened 8.18.12 12min AMRAP 8 Power Cleans (135,95) 18 Box Jumps (24,20) $ Out 3×40 […]
Thursday 8.20.15 On-Ramp
@CFR5 (Wayne) On-Ramp Class #4 Skill Review: Air Squat New Skill: Snatch Overhead Squat KB Swings Nutrition & Paleo W.O.D.: “Weekend at Bernie’s” 15min AMRAP 5 Power Snatches 10 Overhead Squats 15 Box Jumps
Thursday 8.20.15 Barbell Club
A: Power Clean + Clean (2×1+1×75, 2×1+1×78, 2×1+1×80) B: Shoulder Press (5×4-5×78) C: Front Squat (5×4-5×78) D: RDL (Romanian Deadlift) (3x5x92)
8.20.15 WOD NOTES
Dynamic Effort Upper Mobility: 8min We will repeat this mobility for the next 3 week. The focus is on shoulder mobility from poor posture while sitting, standing, etc. If large class split into two groups. Group 1: “The Hook”, 2min each side. Group 2: Foam Roll Lat, 2min each side. 0:00 – 1:50 http://www.mobilitywod.com/daily/wednesday-july-22nd-2015/ Dynamic Warm […]
Thursday 8.20.15 Competitor WOD
Dynamic Effort Upper Strength Floor Press (9×3@ 75% 1RM) **3×3 Wide, 3×3 Normal, 3×3 Narrow **Perform all wide, then all normal then all narrow Strength Shoulder Press (50% + micro band tensnion ) WOD “Main Line” CFML opened 8.18.12 12min AMRAP 8 Power Cleans (135,95) 18 Box Jumps (24,20) Special Strength 3×12 Banded Close Grip Push Ups […]
8.19.15 Box Brief
Happy Birthday! CrossFit Main Line & CrossFit R5 A BIG thank you to the amazing community and Coaches that have made it all possible. Over the last 3 years we have poured our hearts and soles into building a strong CrossFit community on the Main Line. In August of 2012 we opened the doors in Ardmore […]
Wednesday 8.19.15 WOD
Explosive Strength Strength 3 Position Clean (x3 Rounds: 60%+10#+10#) Squat Clean from Floor, Below Knee, Above Knee + Jerk WOD “R5” 13min AMRAP 17 Hang Snatches (45,35) 8 Pull Ups EMOM -complete 5 Burpees **Score total reps, do not include burpees $ Out 3 x Max reps Unbroken Sit Ups with feet anchored
Wednesday 8.19.15 On-Ramp
@CFML (Ardmore) On-Ramp Class #4 Skill Review: Air Squat New Skill: Snatch Overhead Squat KB Swings Nutrition & Paleo W.O.D.: “Weekend at Bernie’s” 15min AMRAP 5 Power Snatches 10 Overhead Squats 15 Box Jumps
