12.5.14 Box Brief
12.6.14 – Holiday Amazing Race • Rain or shine the Holiday Race is on, dress accordingly • CrossFit Main Line will NOT hold classes • CrossFit R5 will be open 8:30am and 9:30am (babysitting will be available at both times) • Chiropractic adjustments before the race. Donations will go to the CrossFit Main Line and […]
Friday 12.5.14 WOD
Max Effort Upper Floor Press (1RM – in less than 10 reps after 50%) WOD “False Flags” 7 Rounds 200m Row 1 Snatch **Only 1 attempt to complete a full snatch each round. If you fail do not count towards score **Score total weight moved **20min Time Cap Extra Credit 200 banded push downs Announcements 12.6.14 […]
Friday 12.5.14 Competitor WOD
Max Effort Upper Strength Floor Press (1RM – in less than 10 reps after 50%) WOD “False Flags” 7 Rounds 200m Row 1 Snatch **Only 1 attempt to complete a full snatch each round. If you fail do not count towards score **Score total weight moved and time of completion in comments **20min Time Cap Special […]
Thursday 12.4.14 WOD
Dynamic Effort Lower WOD A BIG thank you to Coach Bill at R5 on his last day. Without your help the community wouldn’t be the same. Below is a new Box benchmark in his honor. “Lost Legend” 10-8-6-4-2 Clean and Jerks (155,105) **Between each round complete 2 rounds of “Cindy” 5 pull ups, 10 push […]
Thursday 12.4.14 On-Ramp
Class #2 @ R5 Skill Review: Squat Up Right Row Push Up New Skill: Dead Lift Standing Press Push Press Push Jerk Complete: 10min AMRAP (As Many Rounds As Possible) x10 Dead Lift (45,15) x10 Push Press (45,15) 12.6.14 – Holiday Amazing Race • CrossFit Main Line will NOT hold classes • CrossFit R5 will […]
Thursday 12.4.14 Competitor WOD
Dynamic Effort Lower Strength Back Squat (4×3 @ 80% 1RM) WOD “Lost Legend” 10-8-6-4-2 Clean and Jerks (135,95) **Between each round complete 2 rounds of “Cindy” 5 pull ups, 10 push ups, 15 Air Squats Special Strength 10×3 Racks Pulls @ 40% 1RM + micro band **30sec rest between each set Special Strength 3×8 band […]
Thursday 12.4.2014 Crossfit Teens and Pre-Teens
Skill Review Press review Strict Press Push press Push Jerk Split Jerk Weightlifting Strict press 3×4 Push press 4×4 Split Jerk 4×4 Metcon 3 Rounds NTF (Not for Time) 10 Split Jerks 10 dips 10 box jumps Extra Credit 30 Kettlebell side bends (15 each side)
12.2.14 Box Brief
Holiday Happy Hour Join your Coaches and fellow WOD partners on Saturday, December 13th at Kelly’s Taproom from 6-8pm. Kick back, relax and relish in your 2014 accomplishments with some booze on the house. All are welcome but warning to those that do not CrossFit – The topic of CrossFit is bound to come up! 1107 Lancaster Ave. Bryn Mawr, PA
Wednesday 12.3.14 WOD
Extended Warm Up: 10 Jumping Pull Ups 10 Strict Pull Ups 10 Kipping Pull Ups 10 Chest to Bar Pull Ups 10 Hips to Bar WOD “Someday, Maybe…” 50 Dubs (x3) 50 Sit Ups 5 Bar Muscle Ups 40 Dubs 40 Sit Ups 4 Bar Muscle Ups 30 Dubs 30 Sit Ups 3 Bar Muscle […]
Wednesday 12.3.14 On-Ramp
Class #2 @ ML Skill Review: Squat Up Right Row Push Up New Skill: Dead Lift Standing Press Push Press Push Jerk Complete: 10min AMRAP (As Many Rounds As Possible) x10 Dead Lift (45,15) x10 Push Press (45,15) 12.6.14 – Holiday Amazing Race • CrossFit Main Line will NOT hold classes • CrossFit R5 will […]
