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10.22.15 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 […]
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Thursday 10.22.15 WOD
Announcement Barbell Club @ ML Cancelled Sunday 10.25.15 Dynamic Effort Upper Mobility Strength Hang Clean (5×3 High Hang Clean @ 75%) **Every 2min. This is not meant to be a TNG off the quad. Stop and reset each high hang clean WOD “The Decent” 4 Rounds 21 Bounds (24,20) 15 Hang Power Snatch (115,75) 9 Double […]
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Thursday 10.22.15 WOD NOTES
Announcement Barbell Club @ ML Cancelled Sunday 10.25.15 Dynamic Effort Upper Mobility: 5min Dynamic Warm Up: 5min Strength: 15min Hang Clean (5×3 High Hang Clean) **Every 2min. This is not meant to be a TNG off the quad. Stop and reset each high hang clean NOTES: Complete this as an EMOM, Every 2min. Athletes should not […]
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10.21.15 Box Brief
The Fall season is officially upon us. The weather is cooling down, days are getting shorter, school is back in session and kids’ fall sports are in full swing. A lot has happened in the last month at the Main Line CrossFit Boxes. New gear is still arriving, a new location for CrossFit R5 is coming and new faces are joining […]
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Wednesday 10.21.15 WOD
Explosive Strength Mobility Lifestyle Challenge – Day 21 Warm-up Jumping Warm Up + Agility Ladder WOD “Unfriended” 25 Rounds 1 Deadlift 2 Hang Cleans 3 Push Jerks 4 Back Squats **85,55 across all movements *Every time the bar touches the ground complete 5 Burpee Bar Hops, DL TNG does not count **35min time cap $ […]
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Wednesday 10.21.15 WOD NOTES
Explosive Strength Mobility: 5min Lifestyle Challenge – Day 21 Dynamic Warm-up: 5min NOTES: Add in Jumping + Agility Ladder ladder Below are a couple of video and an article for reference. Do additional homework. Breaking Muscle Article for additional Dynamic Warm Up Movements WOD: 40min “Unfriended” 25 Rounds 1 Deadlift 2 Hang Cleans 3 Push […]
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Wednesday 10.21.2015 Crossfit teens
Mobility Foam roll out: hammies and calves Warm-up 1 min jumping jacks 1 min high knees 1 min butt kicks 1 min lunges New Skill Push jerk 4X3 split jerk 4X3 *** from the rack Metcon 10 minute AMRAP 5 Thrusters 10 single unders 5 pull ups Midline 3 times 1 min planl 30 sec […]
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10.20.15 Box Brief
2015 Lifestyle Challenge Week 2 Update Show
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Tuesday 10.20.15 WOD
Dynamic Effort Lower Mobility Lifestyle Challenge – Day 20 Mobility Strength Overhead Squat ( 6×3 w/ earth quake bar @ 30% + 25%hanging) **Use band to hang KBs + metal plates from bar WOD “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups $ Out 3 Rounds 12 […]
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Tuesday 10.20.15 WOD NOTES
Dynamic Effort Lower Mobility: 5min Lifestyle Challenge – Day 20 Mobility Dynamic Warm Up: 5min Strength: 15min Overhead Squat ( 6×3 w/ earth quake bar @ 30% + 25%hanging) **Use band to hang KBs + metal plates from bar NOTES: Insure that Athletes are working at a true 30% bar weight + 25% hanging, because […]
