Thursday 1.15.15 Crossfit Kids
Warm-up Pizza Delivery Circle Burpee warm up Skill Review Push up- mechanics 2 min capacity Pull-ups- work on holding negatives Weightlifting Med Ball cleans power cleans Metcon Chippity Chip Chip Chipper! 10 med ball cleans 15 burpees 20 power cleans 25 sit ups 30 jumping jacks 35 step ups 40 squats 35 step ups 30 […]
1.14.15 Box Brief
Saturday, 1.17.15 – Happy Hour and Auction CrossFit Coaches on the Auction Block….. Join us on Saturday, 1.17.15, at 6:00pm at CrossFit Main Line (Ardmore) as the Coaches go on the auction block to raise money for Coach Ryan to represent CrossFit Main Line and CrossFit R5 at the FireFighter Throwdown in San Diego, CA. The invitation […]
Wednesday 1.14.15 On-Ramp
@CFML On-Ramp Class #6 Skill Review: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups New Skill: SDHP Snatch Paleo & CrossFit? (after WOD) W.O.D.: 10min AMRAP: -5 Snatches -10 Lunges (L+R=2) -100m Run
Wednesday 1.14.15 Crossfit Kids
Gymnastics Everybody JUMP Now!!! AMRAP 3 min 5 box jumps 5 tuck jumps 5 jumping jacks 5 jumping lunges 5 broad jumps Game Lumberjacks and Farmers Weightlifting Deadlift Darryl Sumo Sammy Metcon AMRAP- 5 minutes 10 Deadlifts 10 Sit ups 5 burpees 5 push-ups Game PIZZA TIME!!!
Wednesday 1.14.15 Competitor WOD
Strength Clean and Jerk (10×2 @ 75% 1RM) Strength Snatch Complex (10×1 @ 60% Hang Snatch + OHS) **Work at 60% 1RM Hang Snatch WOD CrossFit.com 110322 For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings (70,35) 40 Pull-ups 30 Handstand push-ups Extra Credit 3×30 partner leg throws **10 left, 10 right, 10 middle Announcements Saturday, 1.17.15 […]
Wednesday 1.14.15 Barbell Club
@CFR5 -: Goblet Squat (3×3) 5 sec negative, 5 sec in bottom position Superset with first 3 sets of snatch, not max effort A: Pause Snatch (1×1) 1 set every 2:00 12 sets total, build to peak single Start at roughly 40-50% of snatch, make 7-10% jumps until 70-80%, then 3-5% jumps until peak B: Halting Snatch Deadlift (4×3) 5 sec […]
1.13.15 Box Brief
CrossFit Coaches go on the auction block…. Not sure what to bid on? Check out these videos!
Tuesday 1.13.15 On-Ramp
@CFR5 On-Ramp Class #5 Skill Review: Kipping Pull Ups KB Swings Wall Balls New Skill: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups W.O.D.: 21-15-9 -Walking Lunges (L+R=2) -Butterfly Sit Ups -Thrusters
Tuesday 1.13.15 Competitor WOD
Dynamic Effort Upper Strength Power Jerk (6×3 @ 70% 1RM ) WOD “YOLO” 5 Rounds 5 Power Cleans (135,95) 4 Front Squats 3 Push Jerks 2 Bar Muscle Ups **1min Rest, mandatory at the end of each round **Score your slowest round **20min time cap Special Strength 3 x 12 Banded Strict Pull Ups with micro […]
Tuesday 1.12.15 Crossfit Kids
Warm-up 3X 1 Minute hold bottom of squat 1 minute wall walks 10 walking lunges 10 good mornings Skill Review Push up mechanics 2 minute push up capacity Gymnastics Hand stands/headstands/wall walks Weightlifting Deadlift EMOM- 3 lifts for 5 minutes Metcon 21-15-9 Deadlift Squat Cool Down yoga stretches
