Barbell Club Month 1
Monday 5.29.17 WOD
Warm-up 3 Rounds of: 100 Meter Run 10 Air Squats 8 Push-ups 6 Pull-ups Rest 60s-90s. *This will give your athletes time to warm-up and set-up their scaling WOD “Murph” For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In […]
Sunday 5.28.17 WOD
Mobility: 5min Lax Ball on Calves and Ankles x 30s each spot Warm-up: 10min Row 500m + Dynamic Circle Warm-up Strength: 20min 1. Front Rack Reverse Lunge (4 x 6 ea. Rest 60s.) 2. Barbell Row ( 4 x 10. Rest 60s.) 3. Handstand Hold (3 x 10-30s. Rest 60s.) Training Intent: Lunges should be […]
Saturday 5.26.17 WOD
24 Hero WODs in 24 Hours Event Warm-up 3 Rounds of: 100 Meter Run 10 Air Squats 8 Push-ups 6 Pull-ups Rest 60s-90s. *This will give your athletes time to warm-up and set-up their scaling WOD: 50min 7:30: “Klepto” 4 Rounds for time of: 27 Box Jumps, 24″ 20 Burpees 11 Squat Cleans, 145# 8:30, […]
Friday 5.26.17 Box Brief
24 Hero WODs in 24 Hours Registration Main Line CrossFit Athletes, Registration is not required to attend normal class times. Class Schedule 24 in 24 asks for a donation outside of these times. Click here to register or donate at the door. Powered by Eventbrite
5.23.17 Box Brief
Week of 5.20.17 Programming Breakdown Community Events (24 in 24) Memorial Day Schedule FREE Movement Screening!
Wednesday 5.24.17 WOD
Memorial Day Monday 5.29.17 7:30am WOD 8:30 WOD w/ babysitting 9:30 WOD w/ babysitting 10:30 WOD Mobility: 5min Wall Slides x 20 reps + Banded Lat Stretch x 1:00 ea. side Warm-Up: 10min 2-3 Sets of: 5 Bent-Over Rows 5 Yoga Push-ups 5 Push Press 10 Band Pushdowns 10 Band Pull-aparts Rest as needed. Go […]
Tuesday 5.23.17 WOD
Warm-up With a partner Complete: 30 Partner Wallballs 15 Chest Passes w. medball 10 Burpees (5 each) 30 Partner Wallballs 15 Chest Passes 10 Burpees (5 each) Prep Snatch Drills w. a empty BB – OHS x 5 – Hang Muscle Snatch x 3 – OHS x 5 – Hang Power Snatch x 3 – […]
Monday 5.22.17 WOD
Happy Birthday 30th Jules Burstein & 49th Adam Feinberg! Mobility: 5min X-Band Walks x 10 steps each direction Warm-up: 10min Dynamic –Then– Power Clean Drills: Front Squat x5 Dip-Shrug x5 Muscle Clean (from hip) x5 Hang Power Clean x5 Squat Clean x 5 –Then– 10 Back Squat w. bar 10 Good Mornings Strength: 15min Back […]
Sunday 5.21.17 WOD
Mobility Foam Roll x 30s each -Lats -Thoracic Spine -Glutes -It Bands -Calves Warm-up Dynamic Warm Up –Then– 1 Time Through: 75 Single Unders Then with empty barbell: 10 Thrusters 8 Muscle Cleans 6 Front Squats 10 Russian Swings 10 Alt. Step-ups 8 Power Cleans 6 Front Squats Then, 75 Single Unders WOD 4 Rounds […]
