Tuesday 1.5.16 WOD
Dynamic Effort Lower Strength Back Squat (EMOM for 10min x3 @ 60%, from rack ) EMOM for 10min x3 Back Squats, from rack @ 60% WOD “Raise the stakes” 15min AMRAP 12 Deadlifts** (275,185,225,135) 24 Bounds (20,20) 36 Air Squats **Deadlifts: you must complete concentric and eccentric motion (no dropping from top) $ Out 100 Barbell […]
Tuesday 1.5.16 WOD NOTES
Dynamic Effort Lower Mobility: 5min Work both exercises, 20 flexions each way. 0:00-1:45 http://www.mobilitywod.com/daily/sunday-january-3rd-2015/ Dynamic Warm Up: 5min Strength: 15min Back Squat (EMOM for 10min x3 @ 60%, from rack ) EMOM for 10min x3 Back Squats, from rack @ 60% NOTES: Why? Timing rest periods insures that Athletes perform strength movements in fatigued state, working different muscle […]
Monday 1.4.16 Box Brief
Main Line CrossFit – Wayne: We’re Moving! A BIG thanks to all the Athletes that helped us move over the Holidays. We are officially in our temporary home while we build out our new location at Gateway Shopping Center.
Monday 1.4.16 WOD
Max Effort Upper Strength Pushup (3RM, weighted on back) WOD “Say ‘NO’, sometimes…..” 7 Rounds 20 Calorie Row 25 Dubs (x3) Max Pull Ups (Unbroken, 30sec) 1min Rest **Score total pull ups **Rx+ = Max Unbroken Pull Ups **Rx = Max Pull ups in 30sec $ Out 4min Tabata sit ups with feet anchored
Monday 1.4.16 WOD NOTES
Max Effort Upper Mobility: 4min 2min each side 0:00 -1:40 http://www.mobilitywod.com/daily/saturday-january-2nd-2016/ Dynamic Warm Up: 5min Strength: 10min Pushup (3RM, weighted on back) NOTES: Watch video below for why and how. Partner Athletes to help with loading and unloading. Weight needs to be placed on the upper half of the back to load the torso appropriately. If not […]
Sunday 1.3.16 Box Brief
Devil in the Diet Fat has been demonized for over a century—with disastrous consequences. In the 1800s, Sylvester Graham scornfully wrote of fatty meats’ driving sexual desire. His cure: whole wheat. Later in the century, John Harvey Kellogg, a Graham follower, espoused the same wisdom, adding that too much lard would cause bowel backup. His […]
Sunday 1.3.16 WOD
Explosive Strength Clean + Hang Clean (Build to a heavy, full squat) **No more than 5 complexes after warming up WOD “Tame the Bulge” 15-10-5 Power Cleans (135,95,115,75) HSPU –Then Immediately– 15-10-5 Hang Power Cleans (135,95,115,75) Ring Dips $ Out 21-15-9 T2B Supermen
Sunday 12.3.16 WOD NOTES
Explosive Strength Mobility: 4min 2min each side 0:00-1:40 http://www.mobilitywod.com/daily/friday-january-1st-2016/ Dynamic Warm Up: 5min Strength: 5min Clean + Hang Clean (Build to a heavy, full squat) **No more than 5 complexes after warming up NOTES: Why? As the Athlete moves from the floor to the hang the third pull must be accelerated. Additionally the Athlete will be able […]
Saturday 1.2.16 WOD
WOD “Rough Seas” Teams of 2 1500m Row (switch every 250m) 75 Hang Power Snatches (75,55) 75 Thrusters (75,55) 75 Hang Power Snatches (75,55) 1500m Row (switch every 250m) $ Out **Have a great weekend!
Friday 1.1.16 WOD
Holiday Schedule 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Max Effort Upper WOD “2016” 20 Rounds 1 Clean & Jerk (155,105,115,75) 6 Pull Ups/Push Ups **Alternate rounds of pull ups with push ups Strength Press from Split Position (1RM, from the rack) **Perform this outside of class time $ Out 3×20 Banded Oblique Crunches **Attach […]
