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Saturday 5.2.15 Competitor WOD
Strength Snatch Balance (Build to a heavy single) WOD “Glen” For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 Burpees **30min time cap **Split reps and run (each Athlete runs 800m) In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on […]
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5.1.15 Box Brief
Congrats to Mike Shine and Cate Kelly on a great 2015 CrossFit Open and Master Qualifier **Welcome to Muscle Up May!** Looking for that infamous muscle up? Whether your goal is to perform a muscle up on the rings or bar the ‘Extra Credit’ during the month of May is designed to help you […]
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Friday 5.1.15 WOD
Max Effort Lower Strength Box Squats (1RM – below parallel, narrow stance) WOD “Backslide” 10,9,8,7,6,5,4,3,2,1 Back Squat (155,105) 2,4,6,8,10,12,14,16,18,20 Pull Ups ** Take barbell from ground $ Out 3×15 Single Arm DB Overhead Sit Ups **Anchor Feet 4×6 Ring Dips
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Friday 5.1.15 Competitor WOD
Max Effort Lower Strength Box Squats (1RM – below parallel, narrow stance) WOD “Backslide” 10,9,8,7,6,5,4,3,2,1 Back Squat (155,105) 2,4,6,8,10,12,14,16,18,20 Pull Ups ** Take barbell from ground Special Strength 4×15 Weighted Hip Bridges Special Strength 4×6 Anderson Deadlifts Midline 3×15 Single Arm DB Overhead Sit Ups **Anchor Feet Finisher/Recovery 50 Banded Adductions 50 Banded Abductions
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4.30.15 Box Brief
New Apparel Arrives in 2 weeks Pre-Order yours now. Limited Sizes available (see below) Email: Jenn@CrossFitMainLine.com Once they are sold out they are gone forever….
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Thursday 4.30.15 WOD
Announcement: CrossFit Prom 5.16.15 Click Here for More Information Dynamic Effort Upper Strength Bent Over Row (12×2 @ 80% 1RM) **Superset bent over rows with pull ups Strength Pull-ups (12×2 banded – strict – kipping) *Note what type of pull up you completed WOD “Jack” 20-Minute AMRAP of: 10 Push Press (115,70) 10 Kettlebell Swings (55,35) 10 […]
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Thursday 4.30.15 On-Ramp
@CFR5 On-Ramp Class #6 Skill Review: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups New Skill: SDHP Snatch Paleo & CrossFit? (after WOD) W.O.D.: 10min AMRAP: -5 Snatches -10 Lunges (L+R=2) -100m Run
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Thursday 4.30.15 Competitor WOD
Dynamic Effort Upper Strength Bent Over Row (12×2 @ 80% 1RM) **Superset bent over rows with pull ups Strength Pull-ups (12×2 banded – strict – kipping) *Note what type of pull up you completed https://conjugatefitness.wistia.com/medias/34hkngiomm WOD “Jack” 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″ In honor of Army Staff […]
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Thursday 4.30.2015 Crossfit Kids
Warm-up Mobility- calf roll outs – shoulder stretch Dynamic- run accessory- 25 KB swings Gymnastics Pull ups -strict -kipping -challenging Special Strength thrusters -5×5 lighter weight, mechanics focus Metcon AMRAP- 10 min 3 rope climbs 6 thrusters 9 burpees 12 sit ups
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Thursday 4.30.15 Barbell Club
@CFML a: High-Hang Clean + Clean (7×2+1) @50/60/70… If 70 is sharp, you may go up. 7 sets total. b: Front Squat (3×3) @80-83 3 sec pause on first rep c1: Snatch Push Press + OHS (4×3+1) Increase weight this week. 3 sec hold in OHS. c2: RDL (Romanian Deadlift) (3×8) Same weight as last week.
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4.29.15 Box Brief
CrossFit Prom Saturday 5.16.15 8-12pm At CrossFit Main Line – Ardmore Stop by Saturday 5.16.15 for a great event to celebrate our Main Line CrossFit community. This year we will hold the “CrossFit Prom” at the Main Line location (10E. Athens Ave. Ardmore, PA). Stop by, check out the decor, have your picture snapped in […]
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Wednesday 4.29.15 WOD
Explosive Strength Strength Power Clean (In 15min complete: 10,9,8,7,6,5,4,3,2,1) **TNG each set, build across **Score heaviest rep WOD “Skywalker” 800m Run 21 DB Snatches Right (55,35) 21 DB Snatches Left 400m run 15 DB Snatches Right 15 DB Snatches Left 200m Run 9 DB Snatches Right 9 DB Snatches Left **20min time cap $ Out 1 […]
