Monday 5.18.15 Barbell Club
@CFR5 a: Clean and Jerk (5×2, 3×1) @50/60/70… 8 sets total – 25 minutes b: Snatch Balance + OHS (4×3+1) 70-80% c1: Front Squat (3×5) @70 2 sec pause on reps 1 & 2 c2: Snatch Grip RDL (3×5) 3 sec down, 1 sec hold below knee, 3 sec up
5.17.15 Box Brief
Sunday 5.17.15 – Yoga 11am @ R5 Only a few more weeks of Yoga before it goes on hiatus for the summer
Sunday 5.17.15 Competitor WOD
Max Effort Upper Strength Behind The Neck Jerk (3RM) **Power Jerk WOD “Zumanjaro” 12min AMRAP 3 Wall Walks 7 DB Squat Cleans (35,25) **DBs must touch the ground each time Special Strength 4×6 Wide Grip Strict Press Special Strength 4×12 Ring Rows with weighted vest Midline 100 Barbell Side Bends Finisher/Recovery 3 x max time *earthquake […]
5.16.15 Box Brief
2015 CrossFit Prom Want to see who’g going to be crowed Prom King and Queen?? Make sure you drop by the CrossFit Prom…. Saturday, May 16th 8-11pm At CrossFit Main Line – Ardmore Stop by Saturday, May 16th, for a great event to celebrate our Main Line CrossFit Community. This year we will hold the […]
Saturday 5.16.15 Competitor WOD
Rest Day
Friday 5.15.15 Competitor WOD
Explosive Strength Strength Tall Clean (Build to a heavy) **Focus on vertical acceleration and 3rd pull, barbell only travels vertically Strength 3RM Back Squat **Taken from the ground WOD “Top Thrill Dragster” 10 Rounds 5 Deadlifts 3 Barbell Lunges (L+R=1) 1 Gymnastics Complex **All barbell movements 135,95 **Complex = 2 Pull Ups + 1 Bar MU **Complex […]
5.14.15 Box Brief
CrossFit Trainer Kelly Starrett: Master of Motion – 60 Minutes Sports Fitness guru Kelly Starrett has started a new movement. His emphasis on correct posture and motion in exercise is making waves in the workout world and beyond. Olympians, pro athletes, soldiers, office workers and those recuperating from physical injuries are incorporating his concepts into […]
Thursday 5.14.15 On-Ramp
@CFR5 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 5.14.15 Competitor WOD
Dynamic Effort Upper (speed day) Strength Bench Press (@ 70% 1RM 3×3 wide, 3×3 normal, 3×3 narrow) CrossFit Prom WOD #2 “The Toxic Shocker” 15min AMRAP 1 Burpee Box Jump (24,20) 1 Hang Power Snatch (75,55) 2 Burpee Box Jumps 2 Hang Power Snatches 3 Burpee Box Jumps 3 Hang Power Snatches 4,5,6,7,8,9,10…… **Climb the ladder […]
Thursday 5.14.15 Crossfit Kids
Warm-up Mobility- banded lunges Dynamic warm up Accessory- Farmers carry w/ KB Gymnastics Practice Kip Knees to Elbows Toes to Bar Special Strength Introduce Snatch 3X4 Metcon ” Jimmy’s Jam ” 13 dubs- 39 singles 13 front squat 13 dubs-39 singles 13 back squat 13 dubs- 39 singles 13 front squat 13 dubs- 39 singles […]
