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Tuesday 9.8.15 WOD
No Max Effort this week, prepare for ‘The CrossFit Total” on Sunday Dynamic Effort Lower Box Squats (6×3 @ 75% narrow stance) **Oly receiving stance WOD Happy 27th Birthday Danielle Siravo 27 K2E 27 Squat Snatches (95,65) 27 K2E 27 Hang Cleans (95,65) 27 K2E 27 Back Squats (95,65) 27 K2E **Come throw down with Danielle […]
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Tuesday 9.8.15 Competitor WOD
Dynamic Effort Lower Strength Box Squats (6×3 @ 75% narrow stance) **Oly receiving stance Strength Back Squat (1×8 @ 60% + micro band tensnion ) WOD Happy 27th Birthday Danielle Siravo 27 K2E 27 Squat Snatches (95,65) 27 K2E 27 Hang Cleans (95,65) 27 K2E 27 Back Squats (95,65) 27 K2E Special Strength 3×10 Good Mornings Special […]
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9.8.15 WOD NOTES
No Max Effort this week, prepare for ‘The CrossFit Total” on Sunday Mobility: 5min We will repeat this mobility for the next 3 weeks on DE Lower and ME Lower Days 1:15 – 2:37 http://www.mobilitywod.com/daily/monday-august-3rd-2015/ Dynamic Warm Up: 5min Strength: 15min Box Squats (6×3 @ 75% , narrow stance) **narrow stance = oly receiving stance NOTES: Why? […]
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9.6.15 Box Brief
Labor Day Schedule It officially a tradition! Join us Labor Day Monday for our annual WODing of the “Lumberjack 20” Monday 9.7.15 8:30am & 9:30am **babysitting available at both times **NO Max Effort this week, “CrossFit Total” Sunday 9.13.15 (don’t miss it!)**
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Monday 9.6.15 WOD
It officially a tradition! Join us Labor Day Monday for our annual WODing of the “Lumberjack 20” 8:30am & 9:30am WODs **babysitting available at both times No Barbell Club at R5 **NO Max Effort this week, “CrossFit Total” Sunday 9.13.15 (don’t miss it!)** WOD “Lumberjack 20” 20 Deadlifts (275,165) Run 400m 20 Kettlebell swings (70,55) […]
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Monday 9.7.15 Competitor WOD
**NO Max Effort this week, “CrossFit Total” Saturday 9.13.15 (don’t miss it!)** WOD “Lumberjack 20” 20 Deadlifts (275,165) Run 400m 20 Kettlebell swings (70,55) Run 400m 20 Overhead Squats, (115,75) Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps (24,20) Run 400m 20 Dumbbell Squat Cleans (45,25) Run 400m Special […]
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9.6.15 Box Brief
Labor Day Schedule Sunday 9.6.15 No Barbell Club Monday 9.7.15 8:30am & 9:30am **babysitting available at both times _______________________________ “How can I transform my body?” On episode 187 of Barbell Shrugged, we introduced you to fitness legend and body transformation expert, Bill Phillips. Today, Bill is back on the DAILY with some amazing advice for those looking to […]
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Sunday 9.6.15 WOD
Explosive Strength Strength Plyo Push Ups (Score max height) max height, or 3x max deficit pushups WOD “The Non-Flying Dutchman” EMOM for 15min 3 Pull Ups 6 Push Ups 9 Air Squats Max Clean and Jerks (65% 1RM) **Score total clean and jerks **If you fail to complete 1 C&J and a round, rest as needed. […]
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9.6.15 WOD NOTES
Explosive Strength Mobility: 6min 0:00 – 1:30 http://www.mobilitywod.com/daily/sunday-august-30th-2015/ Dynamic Warm Up: 5min + Plyo Push Up Progressions Strength: 12min Plyo Push Ups (Score max height) max height, or 3x max deficit pushups NOTES: Refer to video for Why? & How? Athletes will start with hands on floor, between a stack of plates. At full lock out […]
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9.5.15 Box Brief
Butterfly Pull Up Clinic Saturday September 19, 12-1pm Main Line CrossFit – Ardmore Want to take your pull up game to the next level? There is nothing faster than the butterfly pull up! Coach Matt and Coach Byrnsey will be holding a clinic designed to break down the technique, drills, and progressions necessary to learn […]
