Saturday 12.26.15 Box Brief
Join us for the 2015 Masters Garage Games WODs Sign Up Here During Sundays WODs we will complete 3 workouts. If you are singed up for the Masters Garage Games please attend both class times, you will complete all 3 WODs over the 2 hours. 8:30-9:30 – WOD 1 & 2 9:30-10:30 WOD 2 & […]
Thursday 12.24.15 WOD NOTES
Holiday Schedule 12.24.15 – 6:00am, 9:30am and 12:00pm WODs only 12.25.15 – Both Boxes Closed 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Dynamic Effort Lower Mobility: 5min Coaches Choice Dynamic Warm Up: 5min WOD: 20min “Krampus” 30 Thrusters + 100 Dubs 20 Thrusters + 75 […]
Wednesday 12.23.15 WOD NOTES
Holiday Schedule 12.24.15 – 6:00am, 9:30am and 12:00pm WODs only 12.25.15 – Both Boxes Closed 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Explosive Strength Mobility: 6min 3min each side: 0:00-1:43 perform banded samson stretch with Rx+ of tensioner http://www.mobilitywod.com/daily/friday-december-11th-2015/ 2min each side: 1:34-2:51 http://www.mobilitywod.com/daily/saturday-november-28th-2015/ Dynamic Warm […]
Tuesday 12.22.15 WOD NOTES
Holiday Schedule 12.24.15 – 6:00am, 9:30am and 12:00pm WODs only 12.25.15 – Both Boxes Closed 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Dynamic Effort Upper Mobility: 5min Coaches choice of banded overhead distraction. Plus snatch warm up after dynamic warm up Dynamic Warm Up: 5min […]
Monday 12.21.15 WOD NOTES
Holiday Schedule 12.24.15 – 6:00am, 9:30am and 12:00pm WODs only 12.25.15 – Both Boxes Closed 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Max Effort Lower Mobility: 5min Coaches Choice Dynamic Warm Up: 5min Strength: 15min Suitcase Deadlift (3RM each side) You must complete weight on each side to score as […]
Week of 12.21.15 Barbell Club
CONJUGATE STRENGTH Monday and Tuesday 1. Clean and Jerk (1RM) 2. Snatch From Blocks (@ Knees @ 70% 6×3) 3. Barbell Lateral Step Ups (24″ 3×10 Each) 4. Bench Dips (4×10) 5. Reverse Hypers (3×20) Wednesday and Thursday – OFF! Saturday/ Sunday 1. Back Squat (@ 70% 10×2) 2. Pause Snatch (@ Knees @ 70% 8×2) 3. Shoulder Press (1RM) 4. Bent Over […]
12.20.15 WOD NOTES
Explosive Strength Mobility: 5min Coaches choice, focus on shoulders for close grip OHS Dynamic Warm Up: 5min Strength: 15min Clean Complex (Build to a Heavy: Clean + Jerk + Narrow OHS) Athletes will perform a squat clean + Power Jerk + Clean Grip OHS NOTES: Why Clean Grip OHS? Mobility exercise for angels hips and shoulders […]
Saturday 12.19.15 Box Brief
Holiday Party 12.19.15 Kelly’s Tap Room Bryn Mawr 6-9pm OPEN BAR!
Saturday 12.19.15 On-Ramp
12-2pm @ CrossFit Main Line – Ardmore On-Ramp is a 2 hour class where we teach the 9 foundational movements of CrossFit, plus some other fun stuff. Not sure if you need to complete it… If you are not proficient in the snatch, clean and jerk and their variations its suggested to attend on-ramp.
Friday 12.18.15 WOD NOTES
Announcement Holiday Party 12.19.15 Coaches: please be there. Max Effort Lower Mobility: 5min 0:00-2min, 2min each side http://www.mobilitywod.com/daily/sunday-december-6th-2015/ Dynamic Warm Up: 5min Strength: 12min Snatch Grip Deadlift (1RM ) Click Here to read why and how WOD: 15min “The Griswolds” 15min AMRAP 1 HSPU to 6″ deficit (1 Wall Walk) 3 Burpee Ring Muscle Ups (Burpee C2B) […]
