Saturday 5.21.16 WOD
Announcement CrossFit Prom 5.21.16 Partner Up! WOD “Tag Team Title” **Last completed 10.24.16** Teams of 2 5 min AMRAP 5 KB Goblet Squats (55,35) 5 KB Swings (55,35) 5 min AMRAP 7 Push Press (95,65) 7 SDHP (95,65) 5 min AMRAP 10 Squats 10 Push Ups 5 min AMRAP 7 Box Jumps (24,20) 7 Pull […]
Protected: Saturday 5.21.16 WOD NOTES
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Friday 5.20.16 WOD
Announcement CrossFit Prom Sat. 8-12, Ardmore Max Effort Upper Strength Bench Press – Close Grip (3RM) Grip set inside shoulders WOD “It a 4 Letter Word!” **Score your time(s) in comments Movements TBA in class or available on WOD NOTES What access to the WOD NOTES? Email: Info@CrossFitMainLine.com $ Out 4×20 Hollow Rocks
Protected: Friday 5.20.16 WOD NOTES
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Thursday 5.19.16 WOD
Dynamic Effort Lower Strength Sumo Deadlift (6×5 @ 70%, speed pulls) WOD Running “Randy” **Last completed 1.23.15** 800m Run –Then– “Randy” 75 Snatches (75,55) –Then– 800m Run *Score time *800m Run = 1000m Row $ Out 3×20 each side slow pallof press
Protected: Thursday 5.19.16 WOD NOTES
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Wednesday 5.18.16 WOD
Competition Day! WOD #1 “2015 Lurong Challenge WOD 1” 0:00 – 4:00 20 Box Jumps 15 T2B 10 Clean and Jerks4:00 – 8:00 20 Box Jumps 15 T2B 10 Clean and Jerks 8:00 – 12:00 20 Box Jumps 15 T2B 10 Clean and Jerks 12:00 – 16:00 20 Box Jumps 15 T2B 10 Clean and […]
Protected: Wednesday 5.18.16 WOD NOTES
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May 2016 Newsletter
May 2016 Newsletter Spring is here and so is the warm weather. Let’s open the doors at the Box and take the WOD outside. April brought us one month closer to the new Wayne location, a new ‘AB’ril winner and several new Athletes joining the community. So, if you see new faces at the Box […]
Tuesday 5.17.16 WOD
Dynamic Effort Upper Strength Shoulder Press (3×8 @ 70% ) **If you fail to complete the given reps in a set, continue with push press and then push jerk at the same percentage WOD “Lite Brite” 1000m Row 125 Dubs (Scale x2) 75 Push Press (75,55,65,45) $ Out 99 Standing Banded Ab Crunches
