Crossfit Teens
Warm-up Dynamic Demo Deadlift -work to a heavy -1 rep for 10 rounds -add each round -not to failure Skill Review Handstands Metcon 21-15-9 deadlift handstand push up/holds/kick ups
Week of 2.8.16 Barbell Club
Conjugate Strength Tuesday 1, Front Squat (1RM) 2. Overhead Squat (@ 75% 10×2) 3. 20″ Front Rack Step Ups Against Single Orange (3×10) 4. Chest Supported Flat Bench Rows (3×12) 5. Metcon 3 Rounds 10 Good Mornings 10 KB Squat Jumps Thursday 1. Snatch Balance (5-5-5-3-3-3) 2. Snatch (Heavy Single) 3. Clean and Jerk (Heavy Single) 4. Back Squat (@ 70% 5×5) Sunday […]
Tuesday 2.9.16 Box Brief
Main Line CrossFit Wayne – New Location Update We want to thank everyone for joining us on our journey to a new, bigger and better Main Line CrossFit – Wayne location. The final architectural plans have been submitted and we are waiting for approval from the landlord. We have been hard at work planning how to […]
Tuesday 2.9.16 WOD NOTES
Announcements: CF Open Apparel: Pre-order Now! Sat. 2.13 FREE Oly and Muscle Up Clinic for beginners Sun 2.14 Valentines Day WOD & Party Sat. 2.20 FREE Double Under and Pull Ups/Handstand Push Up Clinic Dynamic Effort Lower Strength Front Rack Reverse Lunge (3×8 (L+R=2) + 20# over week 1) NOTES: Take from rack. The front rack lunge […]
Monday 2.8.16 Box Brief
We hope everyone’s functional fitness training came in handy during Winter Storm Jonas; a big thank you to all the coaches and members who braved the weather to WOD with us that weekend! Punxsutawney Phil did not see his shadow and predicts an early Spring which will be great for our Valentine’s Day WOD, […]
Monday 2.8.16 WOD NOTES
Announcement Sat. 2.13 FREE Oly and Muscle Up Clinic for beginners Sun 2.14 Valentines Day WOD & Party Max Effort Upper Mobility: 5min Coaches Choice. Take a look at mobilitywod.com and pick a variation on your favorite upper mobility piece. Dynamic Warm Up: 5min Strength: 12min Weighted Pull-ups (1RM ) **Modify to weighted ring row NOTES: […]
Sunday 2.7.16 Box Brief
Skills Clinics – FREE Whether you are registered for the Open or just want to practice, now is a great time to work on improving your skills. Maybe you are ready to get that first pull-up or muscle up, or learn to string dubs or HSPU. We will be holding free clinics in Ardmore […]
Sunday 2.7.16 WOD NOTES
Announcements Sat. 2.13 FREE Oly and Muscle Up Clinic for beginners Sun 2.14 Valentines Day WOD & Party Explosive Strength Skill Review 10min Pistol Practice WOD Happy Birthday Michal! Join Michal at the 9:30am WOD in Ardmore. “Mary” 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups NOTES: We do not […]
Saturday 2.6.16 Box Brief
2016 Open Apparel Limited quantities available. Pre-order yours now, email Jacy@CrossFitMainLine.com Quantities and Sizes Available $30 Womens: XS 7, S 7, M 3, L 1 Men’s: M 7, L 7, XL 3, XXL 1
Saturday 2.6.15 WOD NOTES
Dynamic Warm Up: 7min WOD: 35min “90210” Partner Up! 30min AMRAP 30 Dubs (x3) 10 DB Box Overs (45,35)(24,20) 10 Thrusters (75,55) 10 K2E –Then in 5min find 1RM Partner Deadlift– **Score rounds + reps and weight of partner deadlift NOTES: DB Box Overs, Athletes holds DB in each hand and steps onto and over […]
