Protected: Wednesday 6.8.16 WOD NOTES
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Tuesday 6.7.16 WOD
WOD NOTES Dynamic Effort Lower Strength Front Squat (21-15-9-6-3 Unbroken @ 55%) **Completed on the Coaches que WOD “TomKat” 21-15-12 T2B Cal Row –Then Immediately– 21-15-12 Squat Cleans (95,65,75,55) Assault Bike Cals $ Out 3 Rounds 30 Flutter Kicks 30 Scissor Kicks
Protected: Tuesday 6.7.16 WOD NOTES
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Monday 6.6.16 WOD
WOD NOTES Max Effort Upper WOD “Bennifer” 0:00-10:00min 1mile run + Max Clean and Jerks (135,95,115,75) 12:00-18:00min 800m Run + Max Clean and Jerks 20:00-26:00min 400m Run + Max Clean and Jerks **Score total clean and jerks $ Out 4 Rounds 30sec on, 30sec off Anchored Toes to Bar
Protected: Monday 6.6.16 WOD NOTES
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Sunday 6.5.16 WOD
Competition Day! WOD #1 “Summer Love” 2 Rounds 12 Front Squats (165,110,135,95) 9 Clean & Jerks (165,110,135,95) 6 Snatch (165,110,135,95) **Score time –5min Rest to WOD #2– WOD#2 “Troegenator” 27-18-9 Hang Power Cleans (135,95,115,75) HSPU **Score time $ Out 1mile Run at 70%
Protected: Sunday 6.5.16 WOD NOTES
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Saturday 6.4.16 WOD
Partner Up! WOD “Chupa Chups” Teams of 2 8 Rounds 1:00 to complete each movement 9 Power Cleans (135,95) 15 Wallballs (20,14) Max Calorie Bike –1min rest after each round– **Score total cals on bike $ Out Have a great weekend!
Protected: Saturday 6.4.16 WOD NOTES
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6.3.16 Box Brief
The Main Line CrossFit – Wayne Opening Spring 2016 Gateway Shopping Center 221 East Swedesford Road Wayne, PA Check back for weekly updates June 2, 2016 Framing has started!. The framing of the offices and bathrooms is scheduled to be completed by the end of the week. Electric and plumbing starts Monday! Electrician is […]
