Friday 1.8.16 Box Brief
CrossFit A Church? Growing numbers of people are finding meaningful community in places outside of church. Learn how the CEO of CrossFit, Greg Glassman, thinks of his work as church, perhaps even religion. Learn more about Harvard Divinity School and its mission to illuminate, engage, and serve at www.hds.harvard.edu.
Friday 1.8.16 WOD NOTES
Max Effort Lower Mobility: 5min Coaches choice Dynamic Warm Up: 5min Strength: 20min **Score heaviest weight used as each set 1. Front Squat (1×5) 2. Front Squat (1×10) 3. Front Squat (1×15) NOTES: Budget 20min for the strength, 5min to warm up, 5min to Complete 5RM, 5min to complete 10RM, 5min to complete 15RM. Athletes should take 3-5 […]
Thursday 1.6.15 Box Brief
Thursday 1.7.16 WOD NOTES
Dynamic Effort Upper Mobility: 6min Complete all 3 mobility pieces shown. 1min on each piece, per shoulder. Make sure you coach Athletes through this mobility so that they get the best results. http://www.mobilitywod.com/daily/tuesday-january-5th-2016/ Dynamic Warm Up: 5min Strength: 15min Split Jerk (EMOM for 10min x3 @ 60%, from rack) NOTES: Keep Athletes on target to complete […]
Wednesday 1.6.16 Box Brief
CrossFit Main Line – Wayne Pre-Construction
Wednesday 1.6.16 WOD NOTES
Explosive Strength Mobility: 5min 2 pieces. Complete #1 before the dynamic warm up. Complete #2 after dynamic warm up, have Athletes grab barbells. Complete before the burger snatch warm up. Make sure you educate Athlete on why they are performing these mobility pieces today. 1. 5min Squat test with movement http://www.mobilitywod.com/daily/saturday-november-21st-2015/ 2. 0:00-2:05 http://www.mobilitywod.com/daily/friday-november-27th-2015/ Dynamic Warm Up: 5min […]
Tuesday 1.5.16 Box Brief
2016 REEBOK CROSSFIT GAMES SEASON SCHEDULE Registration for the Open begins Jan. 14, 2016 STAGE 1: The Open Five Weeks | Feb. 25 – March 28, 2016 16.1: Feb. 25 – 29 16.2: March 3 – 7 16.3: March 10 – 14 16.4 March 17 – 21 16.5 March 24 – 28 Registration for the Open […]
Tuesday 1.5.16 WOD NOTES
Dynamic Effort Lower Mobility: 5min Work both exercises, 20 flexions each way. 0:00-1:45 http://www.mobilitywod.com/daily/sunday-january-3rd-2015/ Dynamic Warm Up: 5min Strength: 15min Back Squat (EMOM for 10min x3 @ 60%, from rack ) EMOM for 10min x3 Back Squats, from rack @ 60% NOTES: Why? Timing rest periods insures that Athletes perform strength movements in fatigued state, working different muscle […]
Week of 1.4.16 Barbell Club
Conjugate Strength Tuesday Floor Press (@ 75% 8×3 (3 wide, 2 mid, 3 close grip)) Overhead Walking Lunges (3×12 Each (3×24 steps total unbroken)) GHD Back Extension plus Snatch Grip DL (10RM) Chest Supported Flat Bench Rows (3×12) Metcon (Weight) 10 Min EMOM 2 Clean and Jerks @ 60% During 10:00-14:00, Find 1RM Clean and Jerk Thursday Back Squat (@ 80% […]
Monday 1.4.16 Box Brief
Main Line CrossFit – Wayne: We’re Moving! A BIG thanks to all the Athletes that helped us move over the Holidays. We are officially in our temporary home while we build out our new location at Gateway Shopping Center.
