Sunday 9.30.18 Endurance WOD
Box Brief: Ardmore Inbody Scan, Baseline WOD, and Bring your Friend Today Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon For Time 10-9-8-7-6-5-4-3-2-1 KB Swings HSPU *Calorie Row x 2 (20-18-16-14-12-10-8-6-4-2)Endurance: (R. Swings)(Push Ups) New Athletes scale to x1 Row Intent: Today’s metcon should be done at a moderate pace where you […]
Saturday 9.29.18 CrossFit
Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon AMRAP 33 In Teams of 3 33 Power Snatch (75,55) 33 Wallballs (20,14) 800m Run *Each teammate completes a set of 11 […]
Saturday 9.29.18 Endurance WOD
Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon AMRAP 33 In Teams of 3 33 DB Power Snatch 33 Wallballs 800m Run Intent: Snatches are intended to be light today […]
Friday 9.28.18 CrossFit
Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Strength Front Box Squat (EMOM 8, 3 reps @60%) Intent: Today is Week 1 of a new Speed cycle for the Front Box […]
Friday 9.28.18 Endurance WOD
Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon 5 Rounds 1 Rope Climb 10 DB Hang Clean + Jerk, Left Arm 20 Hollow Rocks 10 DB Hang Clean + Jerk, […]
Thursday 9.27.18 CrossFit
Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon AMRAP 5 10 ST0H (135,95) 10 Box Jumps w. step down (24,20) – 2min Rest – AMRAP 5 10 KBS (55,35) 10 […]
Thursday 9.27.18 & Friday 9.28.18 XFit Juniors
Warm-up row vs burpees! Partner A rows 100 m, every meter over 100 equals a burpee- max out at 5 burpees Switch and go again Each partner will row 5 times for a total of 500 m each Lift Front Squat 2×2 on an empty barbell with lots of coach cuing. 6×1- add light weight […]
Thursday 9.27.18 Endurance WOD
Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon AMRAP 5 10 KB ST0H 10 Box Jumps w. step down – 2min Rest – AMRAP 5 10 KBS 10 KB Single […]
Wednesday 9.26.18 CrossFit
Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Strength Strict Pull-ups (Every 2min, 3 x Sub Max) *Strict Band Assisted Pull-up -Rest 3min- Set #1: Wide Grip, Pronated Set #2: Shd […]
Wednesday 9.26.18 & Thursday 9.27.18 Preteens & Teens
Warm-up Row review Row for pulls Lift Front squat 2×2 on an empty barbell with lots of coach cuing. 6×4- add moderate weight each round. Metcon 3 rounds Row- 1 minute Barbell front squat- 1 minute Sit ups- 1 minute
