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Thursday 5.14.15 Crossfit Kids
Warm-up Mobility- banded lunges Dynamic warm up Accessory- Farmers carry w/ KB Gymnastics Practice Kip Knees to Elbows Toes to Bar Special Strength Introduce Snatch 3X4 Metcon ” Jimmy’s Jam ” 13 dubs- 39 singles 13 front squat 13 dubs-39 singles 13 back squat 13 dubs- 39 singles 13 front squat 13 dubs- 39 singles […]
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Thursday 5.14.15 Barbell Club
@CFML a: Clean and Jerk (5×2, 3×1) @50/60/70… 8 sets total – 25 minutes b: Snatch Balance + OHS (4×3+1) 70-80% c1: Front Squat (3×5) @70 2 sec pause on reps 1 & 2 c2: Snatch Grip RDL (3×5) 3 sec down, 1 sec hold below knee, 3 sec up
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5.13.15 Box Brief
Main Line CrossFit Car Magnets Now FREE at the Box! Pick one up!!!
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Wednesday 5.13.15 WOD
Announcement: CrossFit Prom Saturday May 16th Want to be Crowned King or Queen? Top Score on Tuesday and Thursdays WOD wins! Max Effort Lower Strength Deadlift from pads 4″ off ground (1RM – Less than 10 reps past 50%) Use pads to raise bar 4″ higher. **No more than 10% more than your conventional deadlift WOD […]
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Wednesday 5.13.15 On-Ramp
@CFML On-Ramp Class #4 Skill Review: Air Squat New Skill: Snatch Overhead Squat KB Swings Nutrition & Paleo W.O.D.: “Weekend at Bernie’s” 15min AMRAP 5 Power Snatches 10 Overhead Squats 15 Box Jumps
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Wednesday 5.13.15 Competitor WOD
Max Effort Lower Strength Deadlift from pads 4″ off ground (1RM – Less than 10 reps past 50%) Use pads to raise bar 4″ higher. **No more than 10% more than your conventional deadlift WOD “Corkscrew” In 15min Complete: 20 Cal Row 5 Hang Squat Cleans – unbroken 20 Cal Row 4 Hang Squat Cleans – […]
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Wednesday 5.13.15 Barbell Club
@CFR5 A: Hang Snatch (5×2, 3×1) @50/60/70/75… 8 sets total B: Back Squat (1/3×78, 1/3×80, 1/1-3×85) 2 sec hold on first rep C1: Push Press (5/4/3/2/1) @~75 increase weight across sets C2: Clean Pull (4x3x100)
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5.12.15 Box Brief
2015 CrossFit Prom Saturday, May 16th 8-11pm At CrossFit Main Line – Ardmore Stop by Saturday, May 16th, for a great event to celebrate our Main Line CrossFit Community. This year we will hold the “CrossFit Prom” at the Main Line location (10 E. Athens Ave. Ardmore, PA). Stop by, have your picture snapped in […]
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Tuesday 5.12.15 WOD
Announcement: CrossFit Prom Saturday May 16th Want to be Crowned King or Queen? Top Score on Tuesday and Thursdays WOD wins! CrossFit King and Queen WOD #1 Warm Up Extension 10min AMRAP Gymnasty 200m Run 10 Pass Throughs 20 Jumping Jacks 30sec. HS Hold **Focus on performing a difficult variation of a HS hold **For […]
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Tuesday 5.12.15 On-Ramp
@CFR5 On-Ramp Class #3 Skill Review: Air Squat New Skill: Shoulder (strict) Press Push Press Push & Split Jerk Thruster & Wall Ball W.O.D.: “Flashdance” 21-15-9-6-3 Wall Balls Pull Ups Row for Calories
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Tuesday 5.12.15 Competitor WOD
Warm Up Extension 10min AMRAP Gymnasty 200m Run 10 Pass Throughs 20 Jumping Jacks 30sec. HS Hold **Focus on performing a difficult variation of a HS hold Strength Clean Blocks (6×3 @ 70% 1RM Hang Squat Clean) **Bar below knee, full squat Strength Clean Pull (6×3 @ 80% 1RM Squat Clean) WOD “Angie” For Time: 100 pullups […]
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Tuesday 5.12.15 Barbell Club
@CFML A: Hang Snatch (5×2, 3×1) @50/60/70/75… 8 sets total B: Back Squat (1/3×78, 1/3×80, 1/1-3×85) 2 sec hold on first rep C1: Push Press (5/4/3/2/1) @~75 increase weight across sets C2: Clean Pull (4x3x100)
