Wednesday 1.3.18 CrossFit
Strength 1a) Close Grip Bench (5 x 2.2.2 (10s) Clusters, every 2min) 1b) Banded Pull-apart In between sets perform 15 Slow and Controlled Banded Pull-aparts Metcon 12min AMRAP 1 Legless Rope Climb, 15′ 12 Alternating DB Snatches (55,35) 200 Meter Run Rx: 15′ Rope Climb (55,35) L3: (45,25) L2: (30, 15) (5 Strict Band Assisted […]
Thursday 1.3.18 CrossFit Teens
Strength Lift Squat clean Work to a challenging weight 10×1
Wednesday 1.3.18 Bootcamp
Warm-up Lower Body Strength Circuit 3 Rounds 8 Single Leg KB Deadlifts 8 KB Split Lunges 30s Plank Conditioning Baseline #1 4 Rounds 30s work/30s rest: Air Squats Mountain Climbers Rowing for Calories Single Unders DB Push Press (25,15) L2: (15,10) L1: (12.5,7.5) Rx+: (35,25), Dubs $ Out 2 Rounds Banded Alphabet as a group
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Tuesday 1.2.18 & Wednesday 1.3.18 CrossFit Teens
Warm-up Hamstring stretch Quad stretch Then, Tabata Style 0-1 jumping jacks 1-2 frankensteins 2-3 squats 3-4 push ups 4-5 sit ups 5-6 Rig hangs 6-8 Row Metcon “Baseline” 500 meter row 40 squats 30 sit ups 20 push ups 10 pull ups -rest 2 min- 10 pull ups 20 push ups 30 sit ups 40 […]
Tuesday 1.2.18 CrossFit
“Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 […]
Monday 1.1.18 CrossFit
Strength 1) Clean and Jerk 1×1 2) Back Squat 1×1 3) Single Arm Farmer Carry 4 x 30s each side Max Distance Carry, AHAP. Rest 90s b/t attempts $ Out 4 Rounds 15 Banded Pull-throughs 15 Straight Leg Sit-ups
January, 1 2018 Holiday Hours
The Main Line CrossFit is OPEN on New Year’s Day! We’ll have three scheduled WODs. Take note of the babysitting schedule: Ardmore: 10:00a (w/ babysitting), 11:00a (w/ babysitting), 12:00p Wayne: 10:00a (w/ babysitting), 11:00a, 12:00p Start the year off right with a workout! See you at the box!
Sunday 12.31.17 CrossFit
Skill Every 60s, complete 1-3 reps Pick 1 Gymnastics Movement – T2B – Butterfly Pull-ups – Bar Muscle-upsIntent: Choose 1 gymnastics movement and spend some time practicing it today. Keep sets small reinforcing good movement patterns. Metcon Every 3:00 x 6 Sets 10 Back Racked Reverse Lunges (95,65) 10 Ball Slams -Then- Every 3:00 x […]
Saturday 12.30.17 Rail Yard Fitness
Warm-up Quad stretch Hamstring stretch 10 side kicks-L, then R 10 back kicks, L then R 10 slow squats- hold for 10 seconds at bottom Metcon 5 AMRAP 8 lateral hops 8 burpee box jumps 1 min 5 AMRAP 50 m KB front rack carry 8 KB plank thrust 1 min 5 AMRAP 8 seated […]
