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Wednesday 2.17.2016 Crossfit teens
Warm-up 5 rounds -30 sec jump ropes -30 sec squat hold Demo back squat Weightlifting Back squat – 1 at 10 rounds -add weight each round -build to heavy Demo Sump Deadlift High Pull -work up to WOD weight Metcon 10 min AMRAP 8 front squats 8 burpees 8 sumo dlhp
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Tuesday 2.16.16 WOD
Dynamic Effort Upper Strength Thruster (6×3 @ 60% from rack) WOD “Riding Dirty” Assault Bike, Teams of 2 Rotate with Partner for 5miles Max Distance hold at Rx+ 85,75 RPMs Rx 75,65 RPMs **Score time of completion $ Out 6x30sec PVC Paddeling **Rotate rounds forward and backward, anchor feet
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Tuesday 2.16.16 WOD NOTES
Dynamic Effort Upper If busy split class into 2 groups. Group 1: Thrusters Group 2: Assault Bike, Remember Athletes are partnering up for the assault bike WOD TODAY: Complete Strength, WOD and $Out with class. Mobility: 5min Complete mobility in video below. Foam rolling LATs Dynamic Warm Up: 5min Strength: 18min Thruster (6×3 @ 60% from […]
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Monday 2.15.16 Box Brief
Skills Clinics – FREE Whether you are registered for the Open or just want to practice, now is a great time to work on improving your skills. Maybe you are ready to get that first pull-up or muscle up, or learn to string dubs or HSPU. We will be holding free clinics in Ardmore […]
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Monday 2.15.16 WOD
Max Effort Lower Strength Box Squat (3RM, wide stance, at parallel) WOD “The God Father” 40/30 Calorie Row 40 Bounds (20,16) 40 Deadlifts (185,135,135,95) 40 Wall Balls (20,14) 40 Deadlifts 40 Bounds 40/30 Calorie Row **20min time cap **20min time cap **If time cap is reached, score 20:00min and remaining reps in comments $ Out 3×15 […]
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Monday 2.15.16 WOD NOTES
Max Effort Lower Mobility: 0min NOTES: No mobility today, instead have Athletes grab barbell after dynamic warm up and complete back squats, pausing in bottom position for 20sec x 5 rounds. Dynamic Warm Up: 5min Strength: 12min Box Squat (3RM, wide stance, at parallel) NOTES: Why? The Box squat is used to strength the hamstrings, quads and […]
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Monday 2.15.2016 Crossfit teens
Warm-up 5 minute warm up 1 min jumping jacks 1 min squats 1 min kips 1 min squats 1 min jumping jacks Skill Review Rope climbs- 10 min – review practice -get 5 good climbs KB squat holds- 3 min -accumulate 3 min in bottom of goblet squat Kipping/pull ups- 5 min – work on […]
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Sunday 2.14.16 Box Brief
Valentines Day Party Today! Oh NO! Did you forget to make those Valentines Day reservations? Order flowers? Or even worse, forget to buy a gift? No worries, CrossFit Main Line has you covered. Bring that lucky someone to the CrossFit Main Line on Sunday, February 14th for a great partner WOD, free babysitting, food, mimosas […]
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Sunday 2.14.16 WOD
Announcements: CF Open Apparel: Pre-order Now! Sun 2.14 Valentines Day WOD & Party Sat. 2.20 FREE Double Under and Pull Ups/Handstand Push Up Clinic Happy Valentines Day! WOD #1 “The Break Up” Teams of 2 1,2,3,4,5,6…. Shoulder to Overhead (95,65) Burpees **Each Athlete will have their own barbell and will work at the same time. EMOM […]
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Saturday 2.13.16 Box Brief
Saturday February 13 12pm – Ardmore FREE Oly and Muscle Up Clinic for beginners FREE to all area CrossFitters! Join us Saturday 2.13.16 for two great FREE clinics with local USA Weghtlifitng and Gymnastics Coaches. • 12:00-12:45pm: High Repetition Olympic Lifting for the CrossFit Open taught by local USAW and CrossFit Level 2 Coaches • […]
