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11.16.15 WOD NOTES
Max Effort Upper Mobility: 5min 2:00 -3:10 http://www.mobilitywod.com/daily/tuesday-november-10th-2015/ Dynamic Warm Up: 5min Strength: 15min Bench Press (1RM + 1 block) **Use a single yoga block to decrease to eccentric load Why? • Overloading where the benchpress is weak. • Work under heavy load with shorter range of motion to increase recovery times • Tricep development How? […]
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11.15.15 Box Brief
Giving Back This season our community will have the following opportunities to give back at the boxes: Thanksgiving food drive to support the People’s Emergency Center which services homeless women and children in West Philadelphia. Donations of rolls, cider, canned gravy or canned cranberries would be welcome for their Thanksgiving dinner. Other non-perishable items would be appreciated for future […]
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Sunday 11.15.15 WOD
Holiday Amazing Race – Registration Open! Explosive Strength Strength Snatch From Blocks (3×3 @ 65% 1RM snatch from blocks) Use blocks or foam pads to raise the height of the bar 3×3 Below Knee 3×3 Above Knee WOD 1 “CrossFit Games Open 14.1” 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# ***Rest 5min […]
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Sunday 11.15.15 WOD NOTES
Explosive Strength Mobility: 5min Coaches Choice Dynamic Warm Up: 5min + snatch warm up Same snatch warm up at Friday Strength: 15min Snatch From Blocks (3×3 @ 65% 1RM snatch from blocks) Use blocks or foam pads to raise the height of the bar 3×3 Below Knee 3×3 Above Knee NOTES: Athletes will complete 3×3 below […]
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11.14.15 Box Brief
EOD 130 Memorial WOD Reason: The EOD 130 Memorial Workout is in honor of the 130 EOD Technicians in the Navy, Army, Marine Corps and Air Force who have made the ultimate sacrifice since 9/11. Meaning: The workout is to be completed as a 2-Man EOD Team, consisting of 4 couplets to represent each of […]
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Saturday 11.14.15 WOD
Holiday Amazing Race – Registration Open! WOD “EOD Team WOD” Teams of 2 65 Front Squats (135,95) 65 KB Swings (70,55) 16 Lateral Partner Over Burpees 65 Hang Power Cleans (135,95) 65 KB Push Press, single arm (70,55) 16 Lateral Partner Over Burpees 65 C2B 65 Box Jumps (30,24) 16 Lateral Partner Over Burpees 65 […]
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11.13.15 Box Brief
New Apparel Check it out! New Main Line CrossFit and Main Line Barbell Club apparel available. Very limited quantities available! Email Jacy@CrossFitMainLine.com to reserve yours!
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Friday 11.13.15 WOD NOTES
Max Effort Upper Mobility: 5min 5min, keg stretch with foam roller and barbell. Hands in snatch position Dynamic Warm Up: 7min + Snatch warm up with barbell (coaches choice) Strength: 15min Power Snatch (1RM) NOTES: Athletes must catch barbell above parallel to classify as power snatch. During movement demo breakdown each of the pulls and the […]
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Friday 11.13.15 WOD
Holiday Amazing Race – Registration Open! Max Effort Upper Strength Power Snatch (1RM) WOD “Candle in the wind” 10 Dubs (x3) 50 STOH (75,55) 20 Dubs 40 STOH (95,65) 30 Dubs 30 STOH (115,75) 40 Dubs 20 STOH (135,95) 50 Dubs 10 STOH (155,115) $ Out For 10min 1min Max Distance Row 1min Rest
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Thursday 11.12.15 WOD
Holiday Amazing Race – Registration Open! Dynamic Effort Lower Strength Front Squat (6×3 @ 75%) WOD Happy 32nd Birthday Talia! Enjoy 32 Reps of each… 8 Rounds 4 Power Clean + Squat Clean (135,95) 4 “Reps” of: 1 Burpee + 2 T2B **Join Talia at the 4:30 WOD – Ardmore. If you beat her she might let you […]
