Month: December 2015

  • Tuesday 12.22.15 WOD

    Tuesday 12.22.15 WOD

    Holiday Schedule 12.24.15 – 6:00am, 9:30am and 12:00pm WODs only 12.25.15 – Both Boxes Closed 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Dynamic Effort Upper Strength Hang Power Snatch (18×1 @75%) WOD “DT” 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power […]

  • Tuesday 12.22.15 WOD NOTES

    Tuesday 12.22.15 WOD NOTES

    Holiday Schedule 12.24.15 – 6:00am, 9:30am and 12:00pm WODs only 12.25.15 – Both Boxes Closed 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Dynamic Effort Upper Mobility: 5min Coaches choice of banded overhead distraction. Plus snatch warm up after dynamic warm up Dynamic Warm Up: 5min […]

  • Monday 12.21.15 WOD

    Monday 12.21.15 WOD

    Holiday Schedule 12.24.15 – 6:00am, 9:30am and 12:00pm WODs only 12.25.15 – Both Boxes Closed 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Max Effort Lower Strength Suitcase Deadlift (3RM each side) You must complete weight on each side to score as RM WOD “Backslide” 10,9,8,7,6,5,4,3,2,1 Back Squat (155,105) 2,4,6,8,10,12,14,16,18,20 Pull […]

  • Monday 12.21.15 WOD NOTES

    Holiday Schedule 12.24.15 – 6:00am, 9:30am and 12:00pm WODs only 12.25.15 – Both Boxes Closed 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Max Effort Lower Mobility: 5min Coaches Choice Dynamic Warm Up: 5min Strength: 15min Suitcase Deadlift (3RM each side) You must complete weight on each side to score as […]

  • Week of 12.21.15 Barbell Club

    CONJUGATE STRENGTH Monday and Tuesday 1. Clean and Jerk (1RM) 2. Snatch From Blocks (@ Knees @ 70% 6×3) 3. Barbell Lateral Step Ups (24″ 3×10 Each) 4. Bench Dips (4×10) 5. Reverse Hypers (3×20) Wednesday and Thursday – OFF! Saturday/ Sunday 1. Back Squat (@ 70% 10×2) 2. Pause Snatch (@ Knees @ 70% 8×2) 3. Shoulder Press (1RM) 4. Bent Over […]

  • Sunday 12.20.15 WOD

    Sunday 12.20.15 WOD

    Explosive Strength Strength Clean Complex (Build to  a Heavy: Clean + Jerk + Narrow OHS) WOD “Home Alone” 5 Legless Rope Climbs 5 Clean and Jerks (155,115,135,95) 4 Legless Rope Climbs 4 Clean and Jerks (165,125,145,105) 3 Legless Rope Climbs 3 Clean and Jerks (185,135,155,115) 2 Legless Rope Climbs 2 Clean and Jerks (205,145,165,125) 1 Legless […]

  • 12.20.15 WOD NOTES

    Explosive Strength Mobility: 5min Coaches choice, focus on shoulders for close grip OHS Dynamic Warm Up: 5min Strength: 15min Clean Complex (Build to  a Heavy: Clean + Jerk + Narrow OHS) Athletes will perform a squat clean + Power Jerk + Clean Grip OHS NOTES: Why Clean Grip OHS? Mobility exercise for angels hips and shoulders […]

  • Saturday 12.19.15 Box Brief

    Holiday Party 12.19.15 Kelly’s Tap Room Bryn Mawr 6-9pm OPEN BAR!

  • Saturday 12.19.15 WOD

    Saturday 12.19.15 WOD

    Holiday Party 12.19.15 Kelly’s Tap Room Bryn Mawr 6-9pm OPEN BAR! WOD Partner up or complete solo “12 Days of CrossFit” 1 HSPU 2 OHS (95,65) 3 Snatch (95,65) 4 Snatch Grip Dead Lifts (95,65) 5 Box Jumps (24,20) 6 K2E 7 Burpees 8 Kettlebell Swings (55,35) 9 Ring Dips 10 Walking Lunges (L+R=1) 11 […]

  • Saturday 12.19.15 On-Ramp

    12-2pm @ CrossFit Main Line – Ardmore On-Ramp is a 2 hour class where we teach the 9 foundational movements of CrossFit, plus some other fun stuff. Not sure if you need to complete it… If you are not proficient in the snatch, clean and jerk and their variations its suggested to attend on-ramp.