12.13.14 Box Brief
USA Weightlifting American Open Championship Wishing one of our very own, Chris Smith, good luck at this weekend’s USA Weightlifting American Open Championship in D.C.! You’ve got a whole community cheering you on! Crush it! 12.13.14 CrossFit Holiday Party @ Kelly’s Taproom 6-8pm 1107 E Lancaster Ave, Bryn Mawr, PA 19010 Join your Coaches and fellow WOD […]
Saturday 12.13.14 Competitor WOD
Strength Snatch Complex (5 rounds Power Snatch + Hand Snatch + Full Snatch) **Build to a heavy complex WOD “War Games” Teams of 2 3 Rounds 40 Wall Balls (20,14) 40 SDHP (75,55) 40 Box Jumps 40 Push Press (75,55) 40 Cal Row **1min mandatory Rest between each round Announcements 12.13.14 CrossFit Holiday party @ […]
12.12.14 Box Brief
12.13.14 CrossFit Holiday Party @ Kelly’s Taproom 6-8pm 1107 E Lancaster Ave, Bryn Mawr, PA 19010 Join your Coaches and fellow WOD partners on Saturday, December 13th at Kelly’s Taproom from 6-8pm. Kick back, relax and relish in your 2014 accomplishments with some booze on the house. All are welcome but warning to those that do not CrossFit – The […]
Friday 12.12.14 Competitor WOD
Dynamic Effort Upper Strength Shoulder Press (12×2 @ 85% 1RM ) WOD “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 as high as possible in 15min **Score total reps […]
12.11.14 Box Brief
12.13.14 CrossFit Holiday Party @ Kelly’s Taproom 6-8pm 1107 E Lancaster Ave, Bryn Mawr, PA 19010 Taking PROGENEX Pre-Orders now! Email jenn@crossfitbda.com with your order. Order will be placed by Friday 12/12
Thursday 12.11.14 On-Ramp
@ CFR5 On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls Announcements: 12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm Taking PROGENEX Pre-Orders now! Email jenn@crossfitbda.com with your order. Order will be […]
Thursday 12.11.14 Competitor WOD
Max Effort Lower Strength Sumo Deadlift (5RM ) WOD “Tasmanian Pain Coaster” 10-8-6-4-2 Deadlifts (225,155) 30 Dubs after each round Special Strength 3×20 Reverse Hyper Abs/Core 20min indoor sled drag Finisher/Recovery 100 Banded seated leg extensions Announcements 12.13.14 CrossFit Holiday Party @ Kelly’s Taproom 6-8pm Taking PROGENEX Pre-Orders now! Email jenn@crossfitbda.com with your order. Order will […]
Thursday Barbell Club 12.11.14 @CFML
@CFML A: Snatch (1×1) 40-75%: 4×2 (1:00-1:30 rest), then 75%+: 8-11×1 to a peak single (1:30-3:00 rest, 2 misses max) 25-30 min – 12-15 sets total B: Tempo Back Squat (8×3) 2 sec eccentric 50/60/70/75/80/85… Goal: 85%+, be better than last week: 1) Go heavier on the last set, or 2) Get 1-2 more sets at last weeks heaviest […]
Wednesday 12.10.14 On-Ramp
@ CFML On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls Announcements: 12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm Taking PROGENEX Pre-Orders now! Email jenn@crossfitbda.com with your order. Order will […]
Wednesday 12.10.14 Competitor WOD
Explosive Strength Strength Clean Complex (5 Rounds @ 90% 1RM Clean & Jerk) Every 2min complete 1 complex = deadlift + squat clean + front squat WOD “Midline” 1000m Row 50 KB Swings (55,35) 750m Row 35 KB Swings 500m Row 25 KB Swings Extra Credit 30 strict toes to bar or knee raises **keep toes […]
