Protected: Tuesday 10.25.16 WOD NOTES
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Monday 10.24.16 WOD
Max Effort Upper WOD “Jacob’s Ladder” On a running clock In 7min build to a 7RM Power Clean –Then at the 9min mark– 10-9-8-7-6-5-4-3-2-1 Power Cleans 1-2-3-4-5-6-7-8-9-10 Unbroken Pull Ups **Score time and weight in comments **Work at 7RM Power Clean $ Out In 5min complete 100 DB Floor Press
Protected: Monday 10.24.16 WOD NOTES
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Sunday 10.23.16 WOD
Monster Mash! WOD “Fatal 40” 40min AMRAP: 40 Wall Balls (20,14) 40 Hang Cleans (95,65) 40 Pull-Ups 40 Deadlifts (95,65) 40 Push-Ups 40 Box Jumps (24,20) 40 Kettlebell Swings (55,35) 40 Toes-to-Bar 40 Air Squats 40 Hang Snatches (95,65) 40 Double-Unders (x3) 40 Sit-Ups 40 Burpees **Start the workout with a 400 meter Run buy-in. […]
Protected: Sunday 10.23.16 WOD NOTES
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Saturday 10.22.16 WOD
WOD “Civvies” Partner UP and Battle Every 2 min for 8 min A) 25 Burpees AMRAP Power Snatches (95,65,75,55) —1 min transition— Every 2 min for 8 min B) 400m Run Together AMRAP Pushups —1 min transition— Every 2 min for 8 min C) 40 Wall Balls (20,14) AMRAP Box Jump Overs (20,20) —1 min […]
Protected: Saturday 10.22.16 WOD NOTES
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10.21.16 Box Brief
NASA Confirms – Masters Madness is BACK! Age Divisions 35-39, 40-44, 45-49, 50+ Masters athletes from across the east coast will convene outside of Philadelphia on December 3, 2016 at the Main Line CrossFit – Wayne to put it on the line in front of hundreds of spectators and competitors for a chance to be […]
Friday 10.21.16 WOD
Max Effort Upper Strength Thruster (In 3 Attempts find your 1RM) WOD “Anti-Venom” In 15min Complete 15 Thrusters (135,95) 30 Burpees Over Bar 60 Ab Mat Sit Ups 120 Dubs (x2) **Score time $ Out 400m Farmers Carry **As heavy and fast as possible
Protected: Friday 10.21.16 WOD NOTES
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