Thursday 5.14.15 Barbell Club
@CFML 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
5.13.15 Box Brief
Main Line CrossFit Car Magnets Now FREE at the Box! Pick one up!!!
Wednesday 5.13.15 On-Ramp
@CFML 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 5.13.15 Competitor WOD
Max Effort Lower Strength Deadlift from pads 4″ off ground (1RM – Less than 10 reps past 50%) Use pads to raise bar 4″ higher. **No more than 10% more than your conventional deadlift WOD “Corkscrew” In 15min Complete: 20 Cal Row 5 Hang Squat Cleans – unbroken 20 Cal Row 4 Hang Squat Cleans – […]
Wednesday 5.13.15 Barbell Club
@CFR5 A: Hang Snatch (5×2, 3×1) @50/60/70/75… 8 sets total B: Back Squat (1/3×78, 1/3×80, 1/1-3×85) 2 sec hold on first rep C1: Push Press (5/4/3/2/1) @~75 increase weight across sets C2: Clean Pull (4x3x100)
5.12.15 Box Brief
2015 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 “CrossFit Prom” at the Main Line location (10 E. Athens Ave. Ardmore, PA). Stop by, have your picture snapped in […]
Tuesday 5.12.15 On-Ramp
@CFR5 On-Ramp Class #3 Skill Review: Air Squat New Skill: Shoulder (strict) Press Push Press Push & Split Jerk Thruster & Wall Ball W.O.D.: “Flashdance” 21-15-9-6-3 Wall Balls Pull Ups Row for Calories
Tuesday 5.12.15 Competitor WOD
Warm Up Extension 10min AMRAP Gymnasty 200m Run 10 Pass Throughs 20 Jumping Jacks 30sec. HS Hold **Focus on performing a difficult variation of a HS hold Strength Clean Blocks (6×3 @ 70% 1RM Hang Squat Clean) **Bar below knee, full squat Strength Clean Pull (6×3 @ 80% 1RM Squat Clean) WOD “Angie” For Time: 100 pullups […]
Tuesday 5.12.15 Barbell Club
@CFML A: Hang Snatch (5×2, 3×1) @50/60/70/75… 8 sets total B: Back Squat (1/3×78, 1/3×80, 1/1-3×85) 2 sec hold on first rep C1: Push Press (5/4/3/2/1) @~75 increase weight across sets C2: Clean Pull (4x3x100)
Tuesday 5.12.2015 Crossfit Kids
Warm-up Mobility- wall calf stretch – 2 min – Hip flexor stretch on box- 2 min – Banded hamstring stretch- 2 min Dynamic warm up Accessory work- High box jumps Gymnastics Core Work -parallette/box L-sits- accumulate 30 sec -Russian twists- dumbbell 20 each side – v-ups 20 Metcon “Rat Race” 12 minute Partner AMRAP partner […]
