Month: May 2017

  • Thursday 6.1.17 WOD

    Thursday 6.1.17 WOD

    Mobility: 5min Worlds Greatest Stretch x 20s each pose Warm-up: 10min Dynamic line warm up –Then– 1 Round of: Run 200m 15 Sit-ups Run 200m 15 Push-ups Run 200m 15 Air Squats WOD: 30min Teams of 3 in 25:00 complete: 120 DB Step-ups (24,20)(45s,25s) 120 Ball Slams (20,10) Remaining time Max Calories on the Assault […]

  • Wednesday 5.31.17 WOD

    Wednesday 5.31.17 WOD

    Mobility: 5min 2 Sets of: 15 Banded Pushdowns 15 Banded Pull-aparts (1 set behind neck/1 set in front) Warm-up: 10min Dynamic Line Warm Up –Then– 30 Jumping Jacks –Then– 3 Rounds with a light barbell: 10 Bent-over Rows 10 Push Press 5 Power Snatch 5 Yoga Push-ups Strength: 20min Close Grip Bench (1RM,  take 6-8 […]

  • Barbell Club Month 1

    Barbell Club Month 1
  • Tuesday 5.30.17 WOD

    Tuesday 5.30.17 WOD

    Mobility: 8min – Lax Ball on Calves x 30s each – Banded Ankle Distractions x 15 each Warm-up: 8min Dynamic Circle Warm-up + Tabata Double Unders Strength: 10min Pistol Practice *Spend 5:00 going over Pistols and 5:00 practicing. Scaling Options: – Post or band assisted – Box Pistol – Single Leg Movement ie. lunge Training […]

  • Monday 5.29.17 WOD

    Monday 5.29.17 WOD

    Warm-up 3 Rounds of: 100 Meter Run 10 Air Squats 8 Push-ups 6 Pull-ups Rest 60s-90s. *This will give your athletes time to warm-up and set-up their scaling WOD “Murph” For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In […]

  • Sunday 5.28.17 WOD

    Sunday 5.28.17 WOD

    Mobility: 5min Lax Ball on Calves and Ankles x 30s each spot Warm-up: 10min Row 500m + Dynamic Circle Warm-up Strength: 20min 1. Front Rack Reverse Lunge (4 x 6 ea. Rest 60s.) 2. Barbell Row ( 4 x 10. Rest 60s.) 3. Handstand Hold (3 x 10-30s. Rest 60s.) Training Intent: Lunges should be […]

  • Saturday 5.26.17 WOD

    Saturday 5.26.17 WOD

    24 Hero WODs in 24 Hours Event Warm-up 3 Rounds of: 100 Meter Run 10 Air Squats 8 Push-ups 6 Pull-ups Rest 60s-90s. *This will give your athletes time to warm-up and set-up their scaling WOD: 50min 7:30: “Klepto” 4 Rounds for time of: 27 Box Jumps, 24″ 20 Burpees 11 Squat Cleans, 145# 8:30, […]

  • Friday 5.26.17 Box Brief

    Friday 5.26.17 Box Brief

    24 Hero WODs in 24 Hours Registration Main Line CrossFit Athletes, Registration is not required to attend normal class times. Class Schedule 24 in 24 asks for a donation outside of these times. Click here to register or donate at the door. Powered by Eventbrite

  • Friday 5.26.17 WOD

    Workouts today will rotate with class times in celebration of 24 Hero Workouts in 24 Hours Event. (Workouts will rotate in both Ardmore and Wayne) Mobility: 5min This mobility will stay consistent across all WOD times today 10 X-Band Walks Laterally Each 10 X-Band Walks Forward/Backward Warm-up/Prep: 5min This warm up/prep will stay consistent across all WOD […]

  • Thursday 5.25.17 WOD

    Thursday 5.25.17 WOD

    Mobility: 5min Tissue Work x 10 passes each: – Have people pick 3 spots they are most sore and devote about 1:00 to each. Warm-up: 10min 60s Assault Bike + 400m Run Strength: 10min Spend 10:00 Practicing: – Candlesticks – Pistols. *Pistols are in Tuesdays workout. Training Intent Practice Candlesticks today supersetted with pistols. Make […]