Sunday 9.3.17 WOD
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D. Mobility 2 Sets of: 10 Glute Hip Thrusts 10 X-Band Walks each direction Warm-up Dynamic Line Warm-up –Then– Coach Led: 2 Rounds of w/ empty barbell 5 Muscle Cleans 5 Front Squats 3 Squat Cleans 3 Push Press 3 Jerks *Add weight after […]
Saturday 9.2.17 WOD
Labor Day Weekend Schedule Monday September 4, 2017 7:30am 8:30am (babysitting available) 9:30am (babysitting available) W.O.D. Happy45th Birthday Scott Richard! Teams of 2: AMRAP 34: Run 100 Meters 9 Alt. DB Snatch from Floor (45, 35) 9 Front Rack DB Walking Lunges (45, 35) 9 Burpees *One athlete complets a full round at a time. […]
Protected: Sunday 9.3.17 WOD NOTES
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Friday 9.1.17 WOD
Announcements Labor Day Weekend Schedule Monday September 4, 2017 7:30am 8:30am (babysitting available) 9:30am (babysitting available) The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D. Warm-up Limber 11 *Choose your favorite aspects of this warm-up and run through this for 15:00. This will include mobility Included in Warm-up Box Squat – Wide […]
Thursday 8.31.17 WOD
Gymnastics 10min EMOM ODDS: 150 Foot Heavy Farmer Carry EVENS: 30s handstand hold or Handstand Walk WOD For time: Row 250m 50 Air Squats 25 Hang Power Cleans (115,75) Row 500m 50 Walking Lunges (L+R=2) 20 S20H (115,75) Row 750m 50 T2B 15 Hang Squat Cleans (115,75) RX: (95, 65) L2: (75, 55) (Knee Raises) […]
Wednesday 8.30.17 WOD
Announcements Labor Day Weekend Schedule Monday September 4, 2017 7:30am 8:30am (babysitting available) 9:30am (babysitting available) The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D. Warm-up Dynamic Line Warm-up -Then- Coach Led Burgener Warm-up w/ PVC *5 reps of each –Then– Coach Led w. barbell 5 Hang Muscle Snatch 5 Snatch Grip […]
Protected: Wednesday 8.16.17 WOD NOTES
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CrossFit Block 3 Overall Training Notes
Training Block Notes: All Named conditioning pieces as well as Max Effort Pieces will occur on a 12-16 week basis so make sure your athletes log their results Speed work is about moving the barbell efficiently. Don’t sacrifice bar speed for loading. Zercher Box Squat has a great carry-over to pulling movements. There are less […]
Conjugate Programming for a CrossFit Gym
Over the past decade, CrossFit’s growth has been explosive and there is no slowdown in sight. Since I started CrossFit in 2006, I’ve noticed a trend in our community: new box owners brimming with excitement and passion for running a new business, for training people and for helping others, but some without the experience to properly […]
Barbell Club Block 2
