Wednesday 5.20.15 Competitor WOD
Dynamic Effort Upper (speed day) Strength Bench Press (@ 75% 1RM 3×3 wide, 3×3 normal, 3×3 narrow ) WOD “El Toro” 4 Rounds 400m Row 10 KB Thrusters, right arm (45,25) 10 KB Thrusters, left arm (45,25) **15min time cap Special Strength 3×15 Underhanded Bent Over Row Special Strength 3×8 Tricep Kick Backs Special Strength 3×12 […]
Tuesday 5.19.15 WOD
Memorial Day Weekend Schedule Saturday 5.23.15 – 8:30 and 9:30am WODs, No Yoga Sunday 5.24.15 – 8:30 and 9:30am WODs, No Barbell Club Monday 5.25.15 – 8:30 and 9:30am WOD only Explosive Strength Strength 3 Position Snatch (Every 90sec. for 7 rounds – High Hang, Hang, Full) **Each snatch variation is a full squat WOD Happy […]
Tuesday 5.19.15 Competitor WOD
Explosive Strength Strength 3 Position Snatch (Every 90sec. for 7 rounds – High Hang, Hang, Full) **Each snatch variation is a full squat Strength Snatch Pull (5×5) WOD 400m Run 50 Wall Balls (20,14) 400m Run 50 Russian KB Swings (55,35) 400m Run 50 Box Jumps (20,20) 400m Run 50 Jumping Pull Ups **25min time cap Midline […]
5.18.15 Box Brief
Announcements 24 Heroes in 24 Hours Friday 5.22.15 9:30am – Saturday 5.23.15 9:30am Friday and Saturdays WODs will rotate with the event Memorial Day Weekend Schedule Saturday – 8:30 and 9:30am WODs, No Yoga Sunday – 8:30 and 9:30am WODs, No Barbell Club Monday – 8:30 and 9:30am WOD only
Monday 5.18.15 WOD
Dynamic Effort Lower Strength 1A: Box Squats (1×8 @ 50% 1RM, below parallel ) **Conventional box squat stance and set up. Achieve vertical shine and prevent rocking on box 1B. 3x30sec. banded leg curls WOD “Mean Streak” 11min AMRAP 10 Sumo Deadlifts (135,95) 5 Snatches (135,95) 30 Dubs (x2) **CrossFit Conjugate WOD $ Out 4min Hollow Rock […]
Monday 5.18.15 Competitor WOD
Dynamic Effort Lower Strength 1A: Box Squats (1×8 @ 50% 1RM, below parallel ) **Conventional box squat stance and set up. Achieve vertical shine and prevent rocking on box 1B: 3x30sec. banded leg curls WOD “Mean Streak” 11min AMRAP 10 Sumo Deadlifts (135,95) 5 Snatches (135,95) 30 Dubs (x2) Special Strength 8RM Sumo Stiff Legged Deadlift Special […]
5.17.15 Box Brief
Sunday 5.17.15 – Yoga 11am @ R5 Only a few more weeks of Yoga before it goes on hiatus for the summer
Sunday 5.17.15 WOD
Max Effort Upper Strength Behind The Neck Jerk (1RM) **Split or Power Jerk WOD “Zumanjaro” 12min AMRAP 3 Wall Walks 7 DB Squat Cleans (35,25) **DBs must touch the ground each time $ Out 100 Barbell Side Bends
Sunday 5.17.15 Competitor WOD
Max Effort Upper Strength Behind The Neck Jerk (3RM) **Power Jerk WOD “Zumanjaro” 12min AMRAP 3 Wall Walks 7 DB Squat Cleans (35,25) **DBs must touch the ground each time Special Strength 4×6 Wide Grip Strict Press Special Strength 4×12 Ring Rows with weighted vest Midline 100 Barbell Side Bends Finisher/Recovery 3 x max time *earthquake […]
5.16.15 Box Brief
2015 CrossFit Prom Want to see who’g going to be crowed Prom King and Queen?? Make sure you drop by the CrossFit Prom…. Saturday, May 16th 8-11pm At CrossFit Main Line – Ardmore Stop by Saturday, May 16th, for a great event to celebrate our Main Line CrossFit Community. This year we will hold the […]
