Author: Coach Daniel

  • 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 […]