Tuesday 8.30.16 WOD
Starting Tuesday 9.6.16 5:45am WOD! More info Dynamic Effort Lower WOD “XLIV” Happy 44th Birthday Scott Richard! Every 4min for 44min 400/350m Row 4 Squat Cleans (95,65,75,55) 4 Box Jumps (20,20,20,20) **Score successful full rounds $ Out 3×12 Reverse Front Racked Lunge (L+R=2) **build to a heavy 12
Protected: Tuesday 8.30.16 WOD NOTES
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Monday 8.30.16 Box Brief
–Survey SCHEDULE Feedback — Starting Tuesday, 9.6.16 – 5:45am WOD! The survey results are in and many of our early morning CrossFitters want a few extra minutes to get the WOD in. Starting Tuesday, 9.6.15 the 6am WOD will move to 5:45am at both the Ardmore and Wayne locations. **Stay tuned for additional surveys as […]
Monday 8.29.16 WOD
Max Effort Upper Happy 29th Birthday Michelle Wilson! Strength On a running clock 0:00 – 5:00min build to a heavy Power Snatch 5:00 – 10:00min build to a heavy Bench Press At 12min Begin WOD WOD Happy 29th Birthday Michelle Wilson! For Time: 10-8-6-4-1 Power Snatches (@70% of above) **29 Unbroken Dubs (x3) AFTER each […]
Protected: Monday 8.29.16 WOD NOTES
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Sunday 8.28.16 WOD
Monster Mash WOD For time: 27-21-15-9 Wall balls 20,14 Clean & Jerk 95/65 –3min Rest– 400m run 9 Rope Climbs, 15 ft 400m run 6 Bar Muscle-ups 400m run 3 Ring Muscle-Ups –3min Rest– 25 HSPU 50 Abmat Sit-ups $ Out 27-21-15-9 MB Sit Ups Back Extentions
Protected: Sunday 8.28.16 WOD NOTES
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Saturday 8.27.16 WOD
Partner Up! WOD “Herbie” Teams of 2 20min AMRAP 60 Cal Row, 60 Deadlifts 50 Cal Row, 50 Hang Cleans 40 Calorie Row, 40 Barbell Lunges 30 Calorie Row, 30 STOH 20 Calorie Row, 200 Meter Run ** 155,105 across all barbell movements **Lunges, back racked **Score total reps $ Out Have a great weekend! […]
Protected: Saturday 8.27.16 WOD NOTES
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Friday 8.26.16 WOD
Max Effort Upper WOD Happy 44th Birthday Steve Greger “S.M.F.G.” For Max Weight: In 4:44W/3:33M min complete: For Max Weight: In 4:44W/3:33M min complete: 44 cal Assault Bike –Then– For Max Load: 11 Rounds 1 Power Clean 1 Hang Power Clean 1 Front Squat 1 Jerk **There is a total time cap of 19min for […]
