Friday 12.12.14 WOD
Dynamic Effort Upper Strength Shoulder Press (12×2 @ 85% 1RM ) WOD “The Toxic Shocker ” 15min AMRAP 1 Burpee Box Jump (24,20) 1 Hang Power Snatch (75,55) 2 Burpee Box Jumps 2 Hang Power Snatches 3 Burpee Box Jumps 3 Hang Power Snatches 4,5,6,7,8,9,10…… **Climb the ladder as high as possible in 15min **Score total reps […]
Friday 12.12.14 Competitor WOD
Dynamic Effort Upper Strength Shoulder Press (12×2 @ 85% 1RM ) WOD “The Toxic Shocker” 15min AMRAP 1 Burpee Box Jump (24,20) 1 Hang Power Snatch (75,55) 2 Burpee Box Jumps 2 Hang Power Snatches 3 Burpee Box Jumps 3 Hang Power Snatches 4,5,6,7,8,9,10…… **Climb the ladder as high as possible in 15min **Score total reps […]
12.11.14 Box Brief
12.13.14 CrossFit Holiday Party @ Kelly’s Taproom 6-8pm 1107 E Lancaster Ave, Bryn Mawr, PA 19010 Taking PROGENEX Pre-Orders now! Email jenn@crossfitbda.com with your order. Order will be placed by Friday 12/12
Thursday 12.11.14 WOD
Max Effort Lower Strength Sumo Deadlift (5RM ) WOD “Tasmanian Pain Coaster” 10-8-6-4-2 Deadlifts (225,155) 30 Dubs after each round Extra Credit 3×20 Reverse Hyper Announcements 12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm Taking PROGENEX Pre-Orders now! Email jenn@crossfitbda.com with your order. Order will be placed by Friday 12/12
Thursday 12.11.14 On-Ramp
@ CFR5 On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls Announcements: 12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm Taking PROGENEX Pre-Orders now! Email jenn@crossfitbda.com with your order. Order will be […]
Thursday 12.11.14 Competitor WOD
Max Effort Lower Strength Sumo Deadlift (5RM ) WOD “Tasmanian Pain Coaster” 10-8-6-4-2 Deadlifts (225,155) 30 Dubs after each round Special Strength 3×20 Reverse Hyper Abs/Core 20min indoor sled drag Finisher/Recovery 100 Banded seated leg extensions Announcements 12.13.14 CrossFit Holiday Party @ Kelly’s Taproom 6-8pm Taking PROGENEX Pre-Orders now! Email jenn@crossfitbda.com with your order. Order will […]
Thursday Barbell Club 12.11.14 @CFML
@CFML A: Snatch (1×1) 40-75%: 4×2 (1:00-1:30 rest), then 75%+: 8-11×1 to a peak single (1:30-3:00 rest, 2 misses max) 25-30 min – 12-15 sets total B: Tempo Back Squat (8×3) 2 sec eccentric 50/60/70/75/80/85… Goal: 85%+, be better than last week: 1) Go heavier on the last set, or 2) Get 1-2 more sets at last weeks heaviest […]
Wednesday 12.10.14 WOD
Explosive Strength WOD “Midline” 1000m Row 50 KB Swings (55,35) 50 Sit Ups 750m Row 35 KB Swings 35 Sit Ups 500m Row 25 KB Swings 25 Sit Ups Extra Credit 30 strict toes to bar or knee raises **keep toes in front of hips Announcements 12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm Taking […]
Wednesday 12.10.14 On-Ramp
@ CFML On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls Announcements: 12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm Taking PROGENEX Pre-Orders now! Email jenn@crossfitbda.com with your order. Order will […]
Wednesday 12.10.14 Competitor WOD
Explosive Strength Strength Clean Complex (5 Rounds @ 90% 1RM Clean & Jerk) Every 2min complete 1 complex = deadlift + squat clean + front squat WOD “Midline” 1000m Row 50 KB Swings (55,35) 750m Row 35 KB Swings 500m Row 25 KB Swings Extra Credit 30 strict toes to bar or knee raises **keep toes […]
