Monday 9.14.15 Competitor WOD
Max Effort Lower Strength Good Mornings (8RM, taken from rack) WOD “Sake Bomb” 10-9-8-7-6-5-4-3-2-1 Front Squats (115,75) STOH **Rx+ = Unbroken (not each movement, the entire WOD) Special Strength 3RM Box Squat @ 50% + max Band Tension Special Strength 3×15 Reverse Hyper Glute Partials https://conjugatefitness.wistia.com/medias/1emg2sswm3 Midline PVC Paddeling 3x30sec forward + 30sec backwards https://instagram.com/p/oRQaFWHwvH/?taken-by=lauraphelpssweatt Finisher/Recovery […]
9.13.15. WOD NOTES
Mobility: 5min Coaches Choice Dynamic Warm Up: 5min WOD: 45min “The CrossFit Total” 1RM Back Squat 1RM Shoulder Press 1RM Deadlift NOTES: Review CrossFit Total post from CF Journal Below. I have noted the Why? and How?. If you can, move Athletes through the lifts as listed; Back Squat, Shoulder Press, Deadlift. If not stagger […]
Sunday 9.13.15 Competitor WOD
Rest Day
Main Line Barbell Club WOD
Barbell Club workouts are posted on Wodify Click Here
On-Ramp Information
On-Ramp Schedule and Layout Click here for on-ramp schedule 1st Saturday of every month – Wayne, PA 3rd Saturday of every month – Ardmore, PA
Saturday 9.12.15 Competitor WOD
WOD “The CrossFit Total” 1RM Back Squat 1RM Shoulder Press 1RM Deadlift The CrossFit Total There is room on this planet for another approach to testing absolute strength. And it apparently falls on my broad, hairy shoulders to announce the development of a different way to do it. Coach Glassman discussed this with me recently, […]
9.11.15 Box Brief
The 2015 CrossFit Team Series has begun! Over the next six days, teams will complete four events and submit their scores online. Scores are due before 5 p.m. PT on Monday, Sept. 14.
9.11.15 WOD NOTES
No Max Effort this week, prepare for “The CrossFit Total” on Sunday Mobility: 2:53 – 4:36 http://www.mobilitywod.com/daily/wednesday-september-9th-2015/ This is our classic overhead banded distractions with added pieces. Make sure you watch the entire video. Dynamic Warm Up: 7min NOTES: Lengthen this our today. Add something new. If you choose to complete a short WOD with Kbs […]
Friday 9.11.15 Competitor WOD
No Max Effort this week, prepare for “The CrossFit Total” on Saturday WOD “Manhattan” 3 Rounds 20 Cal No Legs Assault Bike 18-15-12 Burpees KB Swings (55,35) **No time cap Midline 1min Middle + 30sec. each side Heavy Band Static Ab Crunch Finisher/Recovery 15min Sled Pull
9.10.15 WOD NOTES
No Max Effort this week, prepare for “The CrossFit Total” on Sunday Dynamic Effort Upper Mobility: 5min Week 2 of this mobility piece. We will repeat this mobility next week, week 3. 1:31 – 2:36 http://www.mobilitywod.com/daily/sunday-august-30th-2015/ Dynamic Warm Up: 5min Strength: 15min Power Clean (5,5,3,3,2,2,1,1@ 70% 1RM) **These reps are not TNG, reset each at the bottom of […]
