Protected: Thursday 9.22.16 WOD NOTES
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9.21.16 Box Brief
BRING A FRIEND DAY IS THIS WEDNESDAY. IF THEY SIGN UP WE WILL GIVE YOU $20 CASH! Are friends and family asking you about CrossFit after seeing your rocking bod? Stop just talking about CrossFit and start inviting them. Who do you know just like you that would LOVE the community and workouts at The Main […]
Wednesday 9.21.16 WOD
Bring a Friend! WOD “Dreaming way to loud!” 20min AMRAP Teams of 2 12/8 Cal Row 10 KB Swings (55,35) 50′ Lunge **Score total successful full rounds $ Out 4min Tabata Barbell Side Bends
Wednesday 9.21.16 WOD NOTES
Bring a Friend! Mobility: 5min 3min each side, 2:30 – 4:30 VIDEO LINK Perform with Athletes and coach them through the WHY and HOW. Dynamic Warm Up: 5min Complete line warm up today to encourage community on bring a friend day. WOD: 20min “Dreaming way to loud!” 20min AMRAP Teams of 2 12/8 Cal Row […]
Tuesday 9.20.16 WOD
Dynamic Effort Upper WOD “Dawson’s Creek” 5 Rounds 50 Dubs (x3) 25 K2E 20sec. OH Barbell Hold (185,135,155,115) $ Out 30-20-10 Cals Row 15-15-15 Bench Press **moderate weight, no fails on 15 reps
Protected: Tuesday 9.20.16 WOD NOTES
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Protected: Monday 9.19.16 WOD NOTES
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Monday 9.19.16 WOD
Max Effort Lower Strength Off **Prepare for CF Total Sunday 9.25.16 WOD “Bad, Bad, Not Good” 4 Rounds 15/12 Cal Assault Bike 12 Burpee Box Overs (20) 9 Clusters (135,95,115,75) **18min time cap, add 1 sec for every remaining rep $ Out 12 Round Tabata Row Sprint
Sunday 9.18.16 WOD
Monster Mash! Complete each one of these short workouts as hard and fast as you can. Score each one separately. Wodify will add all the times together, for your total time worked. WOD “If you pace, you lose” — Begin at 0:00– 21 Thrusters (95,65,75,55) 21 Pull Ups –Begin at 5:00– 21 Deadlifts (225,155,185,135) 21 Burpee […]
Protected: Sunday 9.20.16 WOD NOTES
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