-
Friday 5.8.15 WOD
Gymnastics Bias Warm-up Tight Arch Skill Work 6 Rounds 15sec. Hold to support on rings x5 ring pull ups or rows with false grip **This is for quality, not time WOD “2015 Regional Event 6” 5 Rounds 25 Calorie Row 16 C2B 9 HSPU **Rx+ Strict HSPU to a deficit **20min time cap $ Out […]
-
Friday 5.8.15 Competitor WOD
Gymnastics Bias Warm-up Tight Arch Skill 6 Rounds 15sec. Hold to support on rings x5 ring pull ups or rows with false grip **This is for quality, not time WOD “2015 Regional Event 6” 5 Rounds 25 Calorie Row 16 C2B 9 HSPU **Rx+ Strict HSPU to a deficit **20min time cap WOD 30 Muscle-Ups […]
-
5.7.15 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 […]
-
Thursday 5.7.15 WOD
Dynamic Effort Upper (Speed Day) Strength Bent Over Row (12×2 @ 80% 1RM) Strength Pull-ups (12×2 banded – strict – kipping) WOD “Chewbacca” 50-40-30-20-10 Russian KB Swings (55,35) AbMat Sit Ups Dubs (x3) **20min time cap $ Out 4min Max white knuckle plank Rest in superman position **white knuckle plank: create tension in your entire body, except your […]
-
Thursday 5.7.15 On-Ramp
@CFR5 On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s World” 21-15-9 Power Cleans Front Squats Sit Ups
-
Thursday 5.7.15 Competitor WOD
Dynamic Effort Upper (Speed Day) Strength Bent Over Row (12×2 @ 80% 1RM) Strength Pull-ups (12×2 banded – strict – kipping) WOD “Chewbacca” 50-40-30-20-10 Russian KB Swings (55,35) ABMat Sit Ups Dubs (x3) **20min time cap Special Strength Strict Press @55% – 30 Reps 2 Minutes Rest Strict Press @65% – 20 Reps 2 Minutes Rest Strict Press […]
-
Thursday 5.6.2015 Crossfit kids
Warm-up mobility- Lax ball spine roll out Dynamic warm up Accessory- 6×6 box dips Gymnastics Jump rope double unders Special Strength Back squat 1 RM- 10 lifts or less Metcon 21-15-9 Hand stand push ups/wall walks deadlifts
-
Thursday 5.7.15 Barbell Club
@CFML a: High-Hang Clean + Clean (8×2+1) @50/60/70… 8 sets total b: Front Squat (3×3) @83-85 3 sec pause on first rep c1: Snatch Push Press + OHS (4×4+1) Same weight as last week. 3 sec hold in OHS. c2: RDL (Romanian Deadlift) (3×8) Increase weight this week.
-
5.6.15 Box Brief
Main Line Barbell Club Class Cap Update Starting 5.12.15 Main Line Barbell Club will be capped at 8 Athletes per weekday class to insure proper exposure to Coaching. You will need to register for each 4 week block. To reserve your space email Jenn@CrossFitMainLine.com with the time and location that fits your schedule. Click Here – […]
-
Wednesday 5.6.15 WOD
Max Effort Lower Strength Snatch Grip Deadlift (1RM – limit to 10 reps after warming up) WOD “Tik Tok” 4 Rounds 400m Run 12 TTB 9 Deadlifts (105, 75) 6 Hang Squat Cleans (105, 75) **1min rest between each round **25min time cap $ Out 4min Tabata Sit Ups 20sec. on , 10sec. off Muscle Up […]
-
Wednesday 5.6.15 On-Ramp
@CFML On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s World” 21-15-9 Power Cleans Front Squats Sit Ups
-
Wednesday 5.6.15 Competitor WOD
Max Effort Lower Strength Snatch Grip Deadlift (1RM – limit to 10 reps after warming up) WOD “Tik Tok” 4 Rounds 400m Run 12 TTB 9 Deadlifts (105, 75) 6 Hang Squat Cleans (105, 75) **1min rest between each round **25min time cap Special Strength 6×3 Anderson Back Squats **Build to a heavy Special Strength 3×10 […]
