10.1.16 Box Brief
Announcement Join us Saturday at The Main Line CrossFit Wayne, during regular workout times, to WOD for a great cause and celebrate the opening of the new location with DONUTS, ICE CREAM, BEER and MIMOSAS.
Saturday 10.1.16 WOD
Announcement Join us Saturday at The Main Line CrossFit Wayne, during regular workout times, to WOD for a great cause and celebrate the opening of the new location with DONUTS, ICE CREAM, BEER and MIMOSAS. WOD Partner Up! “EOD 131 Memorial WOD” Teams of 2 65 Front Squats (135,95) 65 KB Swings (70,55) 16 Lateral […]
Protected: Saturday 10.1.16 WOD NOTES
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Friday 9.30.16 WOD
Max Effort Lower WOD “Wodapalooza/ WK2,WOD3&4” –0:00 – 5:00– 1RM Snatch –5:00 – 14:00– AMRAP 3,6,9,12,15….. Power Snatches (75,55,55,35) Box Jumps (24,20,20,16) –14:00 – 19:00– 1RM Snatch **Score total reps and snatch 1 + snatch 2 in comments $ Out 3×18 Barbell Windsheild Wipers
Protected: Friday 9.30.16 WOD NOTES
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Protected: Thursday 9.29.16 WOD NOTES
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Thursday 9.29.16 WOD
Dynamic Effort Upper WOD “Double “Grace”” 60 Clean and Jerks (135,95) $ Out 30-20-10 Cals Row 12 Bench Press after each set, heavier than last week
Wednesday 9.28.16 WOD
Monster Mash! WOD Partner Up, or complete Solo “DVB” For time: Run 1 mile with a 20/14 medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20/14 medicine ball Then, 4 rounds of: 10 wall-ball shots 1 rope ascent Run 400 meters with a 20/14 medicine ball […]
Protected: Wednesday 9.28.16 WOD NOTES
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Tuesday 9.27.16 WOD
Dynamic Effort Lower WOD “Anarky” 42/37 Cal Row 42/37 Cal Bike 21 Squat Snatch (95,65,75,55) 30/25 Cal Row 30/25 Cal Bike 15 Squat Snatch 18/13 Cal Row 18/13 Cal Bike 9 Squat Snatch $ Out Box Squat (3-3-3-3-3-3 @ 70%, below parallel) **Complete every 90sec.
