Month: October 2015

  • 11.1.15 Box Brief

    RowVember 2015 Welcome to RowVember. Over the next 30 days accumulate as many meters as you can and score on the whiteboard. Only a few rules to follow Count all the meters you row in WODs Count all the meters you row outside of the WODs. Including at home, crew house or in an actual […]

  • Sunday 11.1.15 WOD

    Welcome to RowVember! Over the month of November row as many meters as you can, score your meters on the whiteboard Click Here to learn more Don’t Forget: Running Clinic 12-2pm @ ML Explosive Strength In 10min Complete 2 x 500m Row Score Fastest time, rest as needed WOD “Truly Madly Deeply” 21-18-15-12-9-6-3 Hang Cleans […]

  • Sunday 11.1.15 WOD NOTES

     Explosive Strength Mobility :5min 2min each side. 0:00 – 2:50 http://www.mobilitywod.com/daily/thursday-october-22nd-2015/ Explosive Strength: 10min In 10min Complete 2 x 500m Row Score Fastest time, rest as needed NOTES: Encourage Athletes to add the meters to the RowVember Board. This is an all out sprint for 500m. WOD: 20min “Truly Madly Deeply” 21-18-15-12-9-6-3 Hang Cleans (95,65) Dubs […]

  • 10.31.15 Box Brief

    Running Clinic Free for Main Line CrossFit Athletes When: Saturday, November 1, 12-1pm Where: Main Line CrossFit – Ardmore Do you want to improve your speed, form and endurance? Join Coach Ryan and Ana for a two hours seminar on: Form and Efficiency Footwear Running for CrossFit Running for distance Programming Click here to read more and […]

  • Saturday 10.31.15 WOD

    Saturday 10.31.15 WOD

    ZombieFit: Halloween WOD & Party Saturday 10.31.15, 8:30 & 9:30am WODs Octoberfest Beers and Halloween donuts to celebrate the end of the Lifestyle Challenge WOD “Happy Halloween” Partner Up! 400m Run 31 Box Jumps (24,20) 31 K2E 31 Goblet Squats (70,55) 31 HR Push Ups 31 Body Weight Lunges (L+R=2) 31 Jumping Pull Ups 31 […]

  • 10.30.15 Box Brief

    10.30.15 Box Brief

    The 2015 Lifestyle Challenge Ends Today! Please update the scoreboard with your week 4 total and final score by Saturday 11.1.15. Winners will be announced over the weekend! Good Luck! Lifestyle Challenge Update Shows and Scoreboard updates Week 1 Week 2 Week 3

  • Friday 10.30.15 WOD

    Friday 10.30.15 WOD

    ZombieFit: Halloween WOD & Party Saturday 10.31.15, 8:30 & 9:30am WODs Come dressed up Friday and/or Saturday to WOD! Max Effort Upper Mobility Strength Bent Over Row (5RM) WOD “15min Capacity Test” 5min max Cal Row 4min max Pull Ups 3min max STOH (135,95) 2min max KB Swings (70,55) 1min Max Front Squat (135,95) **Score total […]

  • Friday 10.30.15 WOD NOTES

    ZombieFit: Halloween WOD & Party Saturday 10.31.15, 8:30 & 9:30am WODs Max Effort Upper Mobility: 5min Dynamic Warm Up: 5min Be creative. Strength: 15min Bent Over Row (5RM, wide grip) NOTES: This movement is generally used an accessory movement. Today we will use it as our main lift. How? Perform a wide grip deadlift, standing to […]

  • 10.29.15 Box Brief

    10.29.15 Box Brief

    The 2015 Lifestyle Challenge comes to an end Friday 10.30.15. Please update the scoreboard with your week 4 total and final score by Saturday 11.1.15. Winners will be announced over the weekend! Good Luck! Lifestyle Challenge Update Shows and Scoreboard updates Week 1 Week 2 Week 3

  • Thursday 10.29.15 WOD

    Announcement ZombieFit: Halloween WOD & Party Saturday 10.31.15, 8:30 & 9:30am WODs Dynamic Effort Lower Mobility Strength Front Box Squat (6×3@ 65%) WOD “Bit-O-Honey” 5 x 3min AMRAPs 150 yard shuttle sprint 3 Bar Muscle Ups Max Man Makers (45,25) 1min Rest **Score total Man Makers **Scale MU to Jumping MU $ Out 4×12 Steps to […]