Friday 4.1.16 WOD
Max Effort Upper Strength 30 Bar Muscle Ups – For Time **Scale to 60 banded C2B or PU **EC: + vest **10min time cap WOD “Bombshell” In 18min 5 Rounds 400/300m Row Max Ubroken STOH (95,65,75,55) **Score total STOH, no resting on shoulders or overhead. Must be continuous movement. $ Out 4×12 AB Ring Fallouts
Thursday 3.31.16 WOD
Max Effort Lower Strength Depth Jump for max height **Score max inches over PVC **Step off box at knee height WOD “Sprint Tri” 1000m Run 2000m Row 3000m Bike **30min time cap **If you do not finish score 30min and remaining distance in comments $ Out GHD Paddeling 3x30sec forwards and backwards
Thursday 3.31.16 WOD NOTES
Max Effort Lower Mobility: 4min 2min each side LAX hamstrings sitting on box Dynamic Warm Up: 5min Strength: 12min Depth Jump for max height **Score max inches over PVC **Step off box at knee height NOTES: Why: Depth jumps are a great way to increase explosiveness and absolute strength. The stretch reflex caused by the […]
Wednesday 3.30.16 WOD
Competition Day! WOD 45min AMRAP “The Seven” 7 Handstand Push-ups 7 Thrusters (135,95) 7 Knees-To-Elbows 7 Deadlifts (245,170) 7 Burpees 7 Kettlebell Swings (70,55) 7 Pull-ups **Complete as many reps as possible in 45min. Score your total reps every 15min A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base […]
Wednesday 3.30.16 WOD NOTES
Competition Day! Mobility: None Dynamic Warm Up: 5min NOTES: Make is fast pace. No slow movements WOD: 45min 45min AMRAP “The Seven” 7 Handstand Push-ups 7 Thrusters (135,95) 7 Knees-To-Elbows 7 Deadlifts (245,170) 7 Burpees 7 Kettlebell Swings (70,55) 7 Pull-ups **Complete as many reps as possible in 45min. Score your total reps every 15min […]
Tuesday 3.29.16 WOD
Dynamic Effort Upper Mobility: 5min Strength: 15min Bench Press (Score 3×6) 1×8 @ 50% 1×6 @ +5# 1×6 @ +5# 3×6 @ +5# WOD “Philanderder” 3 Rounds 400m Run 21 KB Swings (70,55,55,35) 3 Bar Muscle Ups (6PU+6PU) $ Out 4min – 20sec Assault Bike, 20sec Sit Ups
Tuesday 3.29.16 WOD NOTES
Dynamic Effort Upper Mobility: 3min 3min 0:00-3:15 http://www.mobilitywod.com/2015/08/14-day-mobility-challenge-7-green-lights-day-14/ Dynamic Warm Up: 5min Strength: 15min Bench Press (Score 3×6) 1×8 @ 50% 1×6 @ +5# 1×6 @ +5# 3×6 @ +5# NOTES: Similar to yesterday, Athletes should complete a set every 2min to finish in under 15min. WOD: 20min “Philanderder” 3 Rounds 400m Run 21 KB Swings […]
Monday 3.28.16 WOD
Dynamic Effort Lower Strength Squat Clean (Score 3×6) 1×8 @ 50% 1×6 @ +5# 1×6 @ +5# 3×6 @ +5# WOD “Smooth Operator” 41 MB Cleans (20,14,14,12) 21 Back Squats (135,95,115,75) 30 MB Cleans 15 Back Squats 18 MB Cleans 9 Back Squats **BS from ground $ Out 3×12 MB Slams
Monday 3.28.16 WOD NOTES
Dynamic Effort Lower Mobility: 8min 2min each side adductor smash 0:00 – 1:53 http://www.mobilitywod.com/daily/saturday-march-26th-2016/ 2min each side 0:00 – 1:40 http://www.mobilitywod.com/daily/tuesday-march-15th-2016/ Dynamic Warm Up: 5min Strength: 15min Squat Clean (Score 3×6) 1×8 @ 50% 1×6 @ +5# 1×6 @ +5# 3×6 @ +5# NOTES: Switching up the programing order for the next 3 weeks. We will complete DE […]
Sunday 3.27.16 WOD
CrossFit Main Line – Wayne Now holding WODs at 821 W. Lancaster Ave. Wayne, PA. Devon Village Shopping Center (Whole Foods Shopping Center) Competition Day WOD “Hallelujah” 21-15-9 Cal Row Deadlifts (185,135,155,105) –5min Rest– 18-15-12 Cal Row Power Snatch (115,75,95,65) –5min Rest– 15-12-9 Cal Row OHS (95,65,75,55) –5min Rest– 100′ Walking Barbell Lunge **Walking Lunge, […]
