Wednesday 12.10.14 Barbell Club @R5
Barbell Club @R5 A: High-Hang Clean + Jerk (8×2+1) Hold jerk receiving position for 2 sec. 40-75%: 4-5 doubles (1:00-1:30 rest) 75%+: 5+ singles (1:30-3:00 rest) Drop 15%, 3×2 (small jumps if possible) 30 min: 12-16 sets total B: RDL (Romanian Deadlift) (3×3) 100-110% of today’s best hang clean C: 1 1/4 Front Squat (8×2) start heavier than normal 60%+ Announcements […]
Tuesday 12.9.2014 Crossfit Kids
Gymnastics Skill Review Pull ups – Banded -Jumping -Strict Hand Stand Holds – Accumulate 2 minutes Weightlifting Back Squats 10×2 – coach loaded bar Metcon 4 Rounds NTF 10 Back squats 10 Burpee Bar Hops 10 Walking Lunges (L+R=2)
12.8.14 Box Brief
2014 Masters Madness Only 7 spots remain available. Click Here to sign up. 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 […]
Tuesday 12.9.14 On-Ramp
Class #3 @ R5 Skill Review Standing Press Push Press Push/Split Jerk Box Jumps New Skill MB/Barbell Clean Font Squat Rower Mechanics Double Unders W.O.D. 3 RDS 200m Run 10 Squat Cleans 20 Dubs (60 singles) 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 […]
Tuesday 12.9.14 Barbell Club @ML
Barbell Club @ML A: High-Hang Clean + Jerk (8×2+1) Hold jerk receiving position for 2 sec. 40-75%: 4-5 doubles (1:00-1:30 rest) 75%+: 5+ singles (1:30-3:00 rest) Drop 15%, 3×2 (small jumps if possible) 30 min: 12-16 sets total B: RDL (Romanian Deadlift) (3×3) 100-110% of today’s best hang clean C: 1 1/4 Front Squat (8×2) start heavier than normal 60%+ Announcements […]
Tuesday 12.9.14 Competitor WOD
Max Effort Upper Strength Split Jerk (1RM – in less than 10 reps after 50%) **Take from rack WOD “Fat Cat” 3 Rounds 1min at each movement for max reps Fat Bar Hang Cleans (115,75) Burpee Box Overs (20,20) HSPU to a 2″ deficit Gymnastics Bar Complex (K2E+T2B) Max Cal Row 1min Rest ** Score total […]
12.8.14 Box Brief
12.13.14 CrossFit Holiday party Kelly’s Taproom 6-8pm PROGENEX Pre-Orders now! Email jenn@crossfitbda.com with your order. Order will be placed by Friday 12/12 2014 Hoodies have arrived Pick yours up at the Box
Monday 12.8.14 On-Ramp
Class #3 @ CFML Skill Review Standing Press Push Press Push/Split Jerk Box Jumps New Skill MB/Barbell Clean Font Squat Rower Mechanics Double Unders W.O.D. 3 RDS 200m Run 10 Squat Cleans 20 Dubs (60 singles) 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 […]
Monday Barbell Club 12.8.14
6:30pm @ R5 A: Hang Snatch + OHS (3×2+1, 5×1+1) Goal: 90%+ 2+1: 40-70% 1+1: 75-100% B: RDL + Hang Clean (8×2+1) Goal: 90%+ Sets: 1-3: 50/60/70 Sets: 4-8: 75%+ C: Tempo Back Squat (8×3) 2 sec eccentric Goal: 85%+ 50/60/70/75/80/85… 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 […]
Monday 12.8.14 Competitor WOD
Dynamic Effort Lower Strength Back Squat (12×2 @ 85% 1RM ) WOD Jenny (AMRAP – Rounds and Reps) 20min AMRAP 20 OHS (45,35) 20 Back Squats (45,35) 400m Run **Score rounds + reps Special Strength Sumo Deadlift 3RM for max weight + double micro band tension (red) Special Strength 3×6 band asisted inverse curls Abs/Core 30 Strict […]
