8.20.15 Box Brief
Anniversary Apparel Now Available! Pre-ordered have been pulled aside and are available in the office
Thursday 8.20.15 On-Ramp
@CFR5 (Wayne) On-Ramp Class #4 Skill Review: Air Squat New Skill: Snatch Overhead Squat KB Swings Nutrition & Paleo W.O.D.: “Weekend at Bernie’s” 15min AMRAP 5 Power Snatches 10 Overhead Squats 15 Box Jumps
Thursday 8.20.15 Barbell Club
A: Power Clean + Clean (2×1+1×75, 2×1+1×78, 2×1+1×80) B: Shoulder Press (5×4-5×78) C: Front Squat (5×4-5×78) D: RDL (Romanian Deadlift) (3x5x92)
8.20.15 WOD NOTES
Dynamic Effort Upper Mobility: 8min We will repeat this mobility for the next 3 week. The focus is on shoulder mobility from poor posture while sitting, standing, etc. If large class split into two groups. Group 1: “The Hook”, 2min each side. Group 2: Foam Roll Lat, 2min each side. 0:00 – 1:50 http://www.mobilitywod.com/daily/wednesday-july-22nd-2015/ Dynamic Warm […]
Thursday 8.20.15 Competitor WOD
Dynamic Effort Upper Strength Floor Press (9×3@ 75% 1RM) **3×3 Wide, 3×3 Normal, 3×3 Narrow **Perform all wide, then all normal then all narrow Strength Shoulder Press (50% + micro band tensnion ) WOD “Main Line” CFML opened 8.18.12 12min AMRAP 8 Power Cleans (135,95) 18 Box Jumps (24,20) Special Strength 3×12 Banded Close Grip Push Ups […]
8.19.15 Box Brief
Happy Birthday! CrossFit Main Line & CrossFit R5 A BIG thank you to the amazing community and Coaches that have made it all possible. Over the last 3 years we have poured our hearts and soles into building a strong CrossFit community on the Main Line. In August of 2012 we opened the doors in Ardmore […]
Wednesday 8.19.15 On-Ramp
@CFML (Ardmore) On-Ramp Class #4 Skill Review: Air Squat New Skill: Snatch Overhead Squat KB Swings Nutrition & Paleo W.O.D.: “Weekend at Bernie’s” 15min AMRAP 5 Power Snatches 10 Overhead Squats 15 Box Jumps
Wednesday 8.19.15 Barbell Club
A: Clean + Front Squat + Jerk (3×1+1+1×78, 2×1+1+1×80) Every 2:30 Last set can be taken heavier if feeling good. D – Can modify with Pull + Clean + Jerk B: Power Snatch + Snatch (3×1+1×78, 2×1+1×80) Every 2:00 Last set can be taken heavier if feeling good. C: Halting Snatch Deadlift (4x5x85-88) D: Push Press (5×5) 75% of max push press or […]
Wednesday 8.19.15 Competitor WOD
Explosive Strength Strength 3 Position Clean (x3 Rounds: 60%+10#+10#) Squat Clean from Floor, Below Knee, Above Knee + Jerk Strength Clean Pull (5×5 build across + micro band) WOD “R5” CrossFit R5 opened on 8.17.13 13min AMRAP 17 Hang Snatches (45,35) 8 Pull Ups EMOM -complete 5 Burpees **Score total reps, do not include burpees Midline 3 […]
8.19.15 WOD NOTES
Explosive Strength Mobility: 6min 40 oscillations on each side. 0:00-2:06 http://www.mobilitywod.com/daily/tuesday-august-18th-2015/ Dynamic Warm Up: 5min Strength: 20min 3 Position Clean (x3 Rounds: 60%+10#+10#) Squat Clean from Floor, Below Knee, Above Knee + Jerk NOTES: Every 90 seconds complete 1x 3 position clean + jerk, on your que. This will allow you to watch each Athlete work. Athletes need to […]
