5.5.15 Box Brief
It seems as if the weather has officially turned and Spring has sprung while the Main Line CrossFit Boxes are heating up – good thing that we have air conditioning and aren’t afraid to use it! Leading up to the Memorial Day weekend we have a lot going on. Close to 100 Main Line […]
Tuesday 5.5.15 WOD
Explosive Strength Strength Hang Snatch Pull + Hang Snatch (EMOM for 10min Complete – build to a heavy) WOD “Cinco De Mayo” Every 2min for 20min 5 HSPUs 5 Power Snatches (75,55) 5 Box Jumps **Score slowest time **Score each round time in comments $ Out 3x 30sec. V-Up Complex **Complete = V-Up + V-Up Left […]
Tuesday 5.5.15 Competitor WOD
Explosive Strength Strength Hang Snatch Pull + Hang Snatch (EMOM for 10min Complete – build to a heavy) Strength Snatch Pull (6×3, build to a heavy set) WOD “Cinco De Mayo” Every 2min for 20min 5 HSPUs 5 Power Snatches (75,55) 5 Box Jumps **Score slowest time **Score each round time in comments Midline 3x 30sec. V-Up […]
5.4.15 Box Brief
‘AB’ril 2015 and the winners are….. First Place: Jenn Bubb 16,906 Second Place: Maureen, 16,900 Third Place: Mike Shine 8,535
Monday 5.4.15 WOD
Run Broadstreet and super sore??? Make sure to attend tomorrows WOD for some great mobility and a WOD to help relieve that leg soreness. Dynamic Effort Lower (speed day) Strength Front Squat (1×8 @ 50% + 20#) WOD “Hair of the Dog” 12min AMRAP 5-10-15-20-25….. Wall Balls **Between each round complete 1 rd. 6 Deadlift (135,95) 3 […]
Monday 5.4.15 Competitor WOD
Dynamic Effort Lower (speed day) Strength Front Squat (1×8 @ 50% + 20#) WOD “Hair of the Dog” 12min AMRAP 5-10-15-20-25….. Wall Balls **Between each round complete 1 rd. 6 Deadlift (135,95) 3 Hang Power Cleans **Score total wall balls Special Strength 6×3 Deadlift, @ 50% + band tension Special Strength 3×15 Walking Good Mornings Midline 4x […]
5.3.15 Box Brief
THE DIRTY LITTLE SECRET OF THE FEMALE ATHLETE: CELLULITE Vanessa Bennington – Contributor – Nurse Practitioner BreakingMuscle.com It’s time I got something off my chest. I have a secret. It’s one I’ve been trying to cover it up since I was about thirteen. Until recently I was ashamed of it. In fact, I can’t truly say it doesn’t […]
Sunday 5.3.15 WOD
Don’t forget: Yoga 11am @ R5 Max Effort Upper Strength Muscle Snatch (3RM) WOD Strict Press Biathlon (Time) 25 Strict Press (95,65) 25 Strict Press (65,45) 25 Strict Press (45,35) **Every time you break you must complete 20 Dubs (40 singles) **20min time cap $ Out 3 Rounds 1min plank 1min plank left side 1min plank right […]
Sunday 5.3.15 Competitor WOD
Note: There has been a change to the layout of the programming. For the summer months, Saturday will be scheduled as ‘rest’. Max Effort Upper Strength Muscle Snatch (3RM) Strength Floor Press (5RM with micro band) WOD “Strict Press Biathlon” 25 Strict Press (95,65) 25 Strict Press (65,45) 25 Strict Press (45,35) **Every time you break you […]
5.2.15 Box Brief
6 Habits Of Fit & Healthy People Thriving in life and fitness goes beyond our workouts and diets. Thriving in life and fitness requires a focus on our mind, body, spirit and emotions. Start trying these six actions and shifts in mindset today, and I can almost guarantee you’ll immediately notice how life can catapult […]
