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9.14.15 WOD NOTES
Max Effort Lower Mobility: 6min 3min each side. 0:00 – 1:50 Dynamic Warm Up: 5min Strength: 15min Good Mornings (8RM, taken from rack) Curtesy of – Elite FTS HOW? The hips extend backward with the glutes flaring and starting the movement. As the body hinges backward, the torso will lean forward. The entire spine is in […]
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Monday 9.14.15 Competitor WOD
Max Effort Lower Strength Good Mornings (8RM, taken from rack) WOD “Sake Bomb” 10-9-8-7-6-5-4-3-2-1 Front Squats (115,75) STOH **Rx+ = Unbroken (not each movement, the entire WOD) Special Strength 3RM Box Squat @ 50% + max Band Tension Special Strength 3×15 Reverse Hyper Glute Partials https://conjugatefitness.wistia.com/medias/1emg2sswm3 Midline PVC Paddeling 3x30sec forward + 30sec backwards https://instagram.com/p/oRQaFWHwvH/?taken-by=lauraphelpssweatt Finisher/Recovery […]
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Sunday 9.13.15 WOD
WOD “The CrossFit Total” 1RM Back Squat 1RM Shoulder Press 1RM Deadlift The CrossFit Total There is room on this planet for another approach to testing absolute strength. And it apparently falls on my broad, hairy shoulders to announce the development of a different way to do it. Coach Glassman discussed this with me recently, […]
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9.13.15. WOD NOTES
Mobility: 5min Coaches Choice Dynamic Warm Up: 5min WOD: 45min “The CrossFit Total” 1RM Back Squat 1RM Shoulder Press 1RM Deadlift NOTES: Review CrossFit Total post from CF Journal Below. I have noted the Why? and How?. If you can, move Athletes through the lifts as listed; Back Squat, Shoulder Press, Deadlift. If not stagger […]
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Sunday 9.13.15 Competitor WOD
Rest Day
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Main Line Barbell Club WOD
Barbell Club workouts are posted on Wodify Click Here
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On-Ramp Information
On-Ramp Schedule and Layout Click here for on-ramp schedule 1st Saturday of every month – Wayne, PA 3rd Saturday of every month – Ardmore, PA
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Saturday 9.12.15 WOD
“The CrossFit Total” Sunday 9.12.15 WOD #1 Teams of 2 6-12-18-24 Power Cleans Burpees to a 45# plate **Score time ** At 8min begin workout #2 Age Load: >40 155,105 40-54 135,95 55-59 115,75 WOD #2 Teams of 2 8min AMRAP 50 Wall Balls 30 Snatches Max Pull-ups **Score total reps **At 20min begin workout […]
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Saturday 9.12.15 Competitor WOD
WOD “The CrossFit Total” 1RM Back Squat 1RM Shoulder Press 1RM Deadlift The CrossFit Total There is room on this planet for another approach to testing absolute strength. And it apparently falls on my broad, hairy shoulders to announce the development of a different way to do it. Coach Glassman discussed this with me recently, […]
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9.11.15 Box Brief
The 2015 CrossFit Team Series has begun! Over the next six days, teams will complete four events and submit their scores online. Scores are due before 5 p.m. PT on Monday, Sept. 14.
