Month: September 2018

  • Thursday 9.27.18 CrossFit

    Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon AMRAP 5 10 ST0H (135,95) 10 Box Jumps w. step down (24,20) – 2min Rest – AMRAP 5 10 KBS (55,35) 10 […]

  • Thursday 9.27.18 & Friday 9.28.18 XFit Juniors

    Warm-up row vs burpees! Partner A rows 100 m, every meter over 100 equals a burpee- max out at 5 burpees Switch and go again Each partner will row 5 times for a total of 500 m each Lift Front Squat 2×2 on an empty barbell with lots of coach cuing. 6×1- add light weight […]

  • Thursday 9.27.18 Endurance WOD

    Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon AMRAP 5 10 KB ST0H 10 Box Jumps w. step down – 2min Rest – AMRAP 5 10 KBS 10 KB Single […]

  • Wednesday 9.26.18 CrossFit

    Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Strength Strict Pull-ups (Every 2min, 3 x Sub Max) *Strict Band Assisted Pull-up -Rest 3min- Set #1: Wide Grip, Pronated Set #2: Shd […]

  • Wednesday 9.26.18 & Thursday 9.27.18 Preteens & Teens

    Warm-up Row review Row for pulls Lift Front squat 2×2 on an empty barbell with lots of coach cuing. 6×4- add moderate weight each round. Metcon 3 rounds Row- 1 minute Barbell front squat- 1 minute Sit ups- 1 minute

  • Wednesday 9.26.18 XFit Mini’s

    Warm-up Tabata time- 20 sec on, 10 sec rest- have them freeze in whatever position they are in- lots of giggles 0-1 jumping jacks 1-2 high knees 2-3 butt kicks 3-4 snake ups 4-5 lunges 5-6 burpees Conditioning Mat Mountain Lift Clean and Front Squat Metcon Plank Tug of War

  • Wednesday 9.26.18 Endurance

    Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon  “100s Chipper” 100 Calorie Row 100 Russian KB Swings 100 Calorie Bike 100 Barbell Thrusters 30min time cap Break this chipper up […]

  • Tuesday 9.25.18 CrossFit

    Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon “Filthy Fifty “ For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 […]

  • Tuesday 9.25.18 XFit Juniors

    Warm-up Partner up! Partner A- runs 100 m, while Partner b holds a squat. Each partner should do 5 rounds. Skill Clean and Jerk ladder- Line kids up and have them go one at time 2×2 PVC pipe 2×2 5 lb DB or 5 lb plates 2×2 10 lb DB or 10 lb Plates 1×1 […]

  • Tuesday 9.25.18 Endurance WOD

    Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon “Filthy Fifty” For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees […]