Protected: Saturday 5.28.16 WOD NOTES
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Saturday 5.28.16 WOD
“24 in 24” Final Workouts Read More & Donate Memorial Day Weekend Schedule Friday, Saturday, Sunday – Normal Schedule Monday – 8:30 and 9:30am WODs, 10:30 Open Gym **Babysitting Available at 8:30am & 9:30am 8:30 & 9:30 WOD Partner Up or Complete Solo “Murph” For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats […]
5.27.16 Box Brief
Memorial Day Weekend Schedule Friday, Saturday, Sunday – Normal Schedule Monday – 8:30 and 9:30am WODs, 10:30 Open Gym **Babysitting Available at 8:30am & 9:30am
Friday 5.27.16 WOD
24 Hero WODs in 24 Hours event Read More & Donate 6am & 9:30am WOD “Abbate” Click Here to read the workout In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010 12noon WOD “J.T.” Click Here to read the workout In honor of Petty Officer […]
Protected: FRIDAY WOD NOTES & 24 in 24 Coaches NOTES
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5.26.16 Box Brief
24 in 24 Starts Friday 5.28.16 9:30am Starting Friday 5.28.16 at 9:30am 24 Hero WODs in 25 Hours starts at the Main Line CrossFit – Ardmore. Our normal WOD schedule will continue through the day and event, with the workout changing every class. Below you can find information on the event and the workouts that correspond […]
Thursday 5.26.16 WOD
WOD NOTES – Click Here 24 in 24 & Memorial Day weekend schedule below Dynamic Effort Upper Strength Shoulder Press (3×8 @ 80%) **If you fail to complete the given reps in a set, continue with push press and then push jerk at the same percentage WOD “Radio Flyer” 3 Rounds 21/18 Cal Row 15 […]
Protected: Thursday 5.26.16 WOD NOTES
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Wednesday 5.25.16 WOD
Competition Day! WOD #1 “2015 Lurong Challenge WOD 2” In 12min Complete 21-15-9-6-3 Wallballs Power Snatches **Add 1sec. for each additional rep Rx+ (20,14)(95,65) Rx (14,10)(75,55) Scaled (14,10)(GTOH45,35) –At 17min start WOD 2– WOD 2 “Ickey Shuffle” 1000m Row 800m Run 60 Sit Ups 40 Assault Bike Cals 20 Burpees $ Out 3x30sec Hollow Rock […]
Protected: Wednesday 5.25.16 WOD NOTES
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