5.12.15 Box Brief
2015 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 “CrossFit Prom” at the Main Line location (10 E. Athens Ave. Ardmore, PA). Stop by, have your picture snapped in […]
Tuesday 5.12.15 WOD
Announcement: CrossFit Prom Saturday May 16th Want to be Crowned King or Queen? Top Score on Tuesday and Thursdays WOD wins! CrossFit King and Queen WOD #1 Warm Up Extension 10min AMRAP Gymnasty 200m Run 10 Pass Throughs 20 Jumping Jacks 30sec. HS Hold **Focus on performing a difficult variation of a HS hold **For […]
Tuesday 5.12.15 Competitor WOD
Warm Up Extension 10min AMRAP Gymnasty 200m Run 10 Pass Throughs 20 Jumping Jacks 30sec. HS Hold **Focus on performing a difficult variation of a HS hold Strength Clean Blocks (6×3 @ 70% 1RM Hang Squat Clean) **Bar below knee, full squat Strength Clean Pull (6×3 @ 80% 1RM Squat Clean) WOD “Angie” For Time: 100 pullups […]
5.11.15 Box Brief
CrossFit Prom King & Queen??? Top Scores in Tuesday and Thursdays WODs win the honor. Stay tuned for the the WODs
Monday 5.11.15 WOD
Announcement: CrossFit Prom Saturday May 16th Want to be Crowned King or Queen? Top Score on Tuesday and Thursdays WOD wins! Dynamic Effort Lower (speed day) Strength Front Squat (1×8 @ 50% + 30#) WOD “Princess Leia” 30-20-10 OHS (95,65) Box Jumps (30,24) KB Swings (55,35) **20min time cap $ Out 4x45sec. Chinese Plank
Monday 5.11.15 Competitor WOD
Dynamic Effort Lower (speed day) Strength Front Squat (1×8 @ 50% + 30#) WOD “Princess Leia” 30-20-10 OHS (95,65) Box Jumps (30,24) KB Swings (55,35) **20min time cap Special Strength 4×8 band assisted inverse curls Special Strength 3×12 Overhead Walking Lunge Midline 4x45sec. Chinese Plank Finisher/Recovery 50 Banded Pull Throughs https://conjugatefitness.wistia.com/medias/a94gmd98sw
Sunday 5.10.15 WOD
Announcement: CrossFit Prom Saturday May 16th Max Effort Upper Strength Muscle Snatch (1RM – Less than 10 reps past 50%) WOD “Mothers Day Lady Mashup” 500m Row 30 Snatches (95,65) 500m Row 30 Clean & Jerks (95,65) **20min time cap $ Out 4×10 DB Leg Raises Muscle Up Practice/Skill 5×6 Ring Dips or Dips on the […]
Sunday 5.10.15 Competitor WOD
Max Effort Upper Strength Muscle Snatch (1RM – Less than 10 reps past 50%) WOD “Mothers Day Lady Mashup” 500m Row 30 Snatches (95,65) 500m Row 30 Clean & Jerks (95,65) **20min time cap Special Strength 6×3 Strict Press, against micro bands (red) Special Strength 4×8 Upright row Midline 4×10 DB Leg Raises Finisher/Recovery 4×30 standing […]
5.9.15 Box Brief
CrossFit Prom 7 days until DJ Stevey Mix makes his return! Better get that gym formal attire ready….
Saturday 5.9.15 WOD
Announcement: CrossFit Prom Saturday May 16th Don’t Forget: Yoga 1pm at Main Line WOD “2015 Regional Event 3” Teams of 2 1mile run 50 OHS (95,65) 100 Sit Ups 150 Dubs (x3) 50 SDHP (95,65) 100 Box Jumps (24,20) **Rx+ – 135,95 **25min time cap $ Out Have a great weekend!
