Saturday 10.15.16 WOD
Yoga starts tomorrow! 11am Wayne Partner Up! WOD “Final Fantasy” Teams of 2 25min AMRAP 30 Deadlifts 10 Rope Climbs 30 Hang Power Cleans 30 HSPU 30 Power Jerks **Rd #1 95,65 **Rd #2 115,75 **Rd #3 135,95 **Rd #4 155,105 $ Out Have a great weekend!
10.14.16 Box Brief
Halloween Throwdown WHEN: Sat.October 29th 8:30 & 9:30am WODs WHO: Any Main Line CrossFit Athlete, family member, co-worker or friend. WHAT: Workouts to be held during normal WOD times. Top scores crowed fittest CrossFit Main Line Halloweeners
Protected: Saturday 10.15.16 WOD NOTES
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Friday 10.14.16 WOD
Max Effort Lower Strength In 5min find your 20RM Front Squat from the ground WOD “The Legend of Zelda” 21-15-9 OHS (115,75,95,65) Row for Cals 15-12-9 Front Squats (135,95,115,75) Bike for Cals 12-9-6 Back Squats (155,115,135,95) Burpees over bar $ Out 5 Rounds 20sec Fluttler Kicks 10sec Rest 20sec. Scissor Kicks
Protected: Friday 10.14.16 WOD NOTES
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10.13.16 Box Brief
YOGA is back! You’ve asked for it and here it is…. Check out the schedule and locations below and come get stretchy with us! Yoga does a body good. Sat, Oct 15 – Wayne @ 11am Sat, Oct 22 – Ardmore @ 11am Sat, Oct 29 – Wayne @ 11am Sat, Nov 5 – Ardmore […]
Thursday 10.13.16 WOD
Dynamic Effort Upper WOD “Amadeus” 3 Rounds 400m Row 21 DB Alternating Snatches (60,45) 7 Bar Muscle Ups **25min time cap **Scale MU to jumping MU or repeat your scale from 2.18.15 $ Out For Time: 15 Snatches @55% 10 Snatches @65% 5 Snatches @75% **GTOH in one movement; squat or power will suffice
Protected: Thursday 10.13.16 WOD NOTES
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Wednesday 10.12.16 WOD
Monster Mash! WOD “Funky Cold Medina” Every 3min for 5 Rounds 400m Run 12 T2B –3min Rest Every 3min for 5 Rounds 50 Dubs (x2) 18/15 Cal Assault Bike $ Out 8 Rounds 20sec. V-Ups 20sec. Rest
Protected: Wednesday 10.12.16 WOD NOTES
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