5.11.15 Box Brief
CrossFit Prom King & Queen??? Top Scores in Tuesday and Thursdays WODs win the honor. Stay tuned for the the WODs
Monday 5.11.15 On-Ramp
@CFML 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
Monday 5.11.15 Competitor WOD
Dynamic Effort Lower (speed day) Strength Front Squat (1×8 @ 50% + 30#) WOD “Princess Leia” 30-20-10 OHS (95,65) Box Jumps (30,24) KB Swings (55,35) **20min time cap Special Strength 4×8 band assisted inverse curls Special Strength 3×12 Overhead Walking Lunge Midline 4x45sec. Chinese Plank Finisher/Recovery 50 Banded Pull Throughs https://conjugatefitness.wistia.com/medias/a94gmd98sw
Monday 5.11.15 Barbell Club
@CFR5 a: High-Hang Clean + Clean (8×2+1) @50/60/70… 8 sets total b: Front Squat (3×3) @83-85 3 sec pause on first rep c1: Snatch Push Press + OHS (4×4+1) Same weight as last week. 3 sec hold in OHS. c2: RDL (Romanian Deadlift) (3×8) Increase weight this week.
Sunday 5.10.15 Competitor WOD
Max Effort Upper Strength Muscle Snatch (1RM – Less than 10 reps past 50%) WOD “Mothers Day Lady Mashup” 500m Row 30 Snatches (95,65) 500m Row 30 Clean & Jerks (95,65) **20min time cap Special Strength 6×3 Strict Press, against micro bands (red) Special Strength 4×8 Upright row Midline 4×10 DB Leg Raises Finisher/Recovery 4×30 standing […]
5.9.15 Box Brief
CrossFit Prom 7 days until DJ Stevey Mix makes his return! Better get that gym formal attire ready….
Saturday 5.9.15 Competitor WOD
Rest Day
5.8.15 Box Brief
10 Life Lessons Applied to Strength Training CLICK TO READ MORE To change the world: 1) “If you want to change the world, start off by making your bed.” 2) “If you want to change the world, find someone to help you paddle.” 3) “If you want to change the world, measure a person by the […]
Friday 5.8.15 Competitor WOD
Gymnastics Bias Warm-up Tight Arch Skill 6 Rounds 15sec. Hold to support on rings x5 ring pull ups or rows with false grip **This is for quality, not time WOD “2015 Regional Event 6” 5 Rounds 25 Calorie Row 16 C2B 9 HSPU **Rx+ Strict HSPU to a deficit **20min time cap WOD 30 Muscle-Ups […]
5.7.15 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 […]
