Friday 1.1.16 WOD NOTES
Holiday Schedule 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Max Effort Upper Mobility: 4min 2min each side. 0:00 – 1:15 http://www.mobilitywod.com/daily/tuesday-december-29th-2015/ Dynamic Warm Up: 5min WOD: 30min “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) […]
Thursday 12.31.15 WOD
Holiday Schedule 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Dynamic Effort Lower WOD CrossFit.com 151204 3 Rounds 10 DB Power Snatches, Left Arm 10 DB OH Squats, Left Arm 10 L-Pull Ups 10 DB Power Snatches, Right Arm 10 DB OH Squats, Right Arm 10 […]
Thursday 12.31.15 WOD NOTES
Holiday Schedule 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Dynamic Effort Lower Mobility: 5min 3min Wall Sit + 1min Pigeon each side Dynamic Warm Up: 5min WOD: 25min CrossFit.com 151204 3 Rounds 10 DB Power Snatches, Left Arm 10 DB OH Squats, Left Arm 10 […]
Wednesday 12.30.15 WOD
Holiday Schedule 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Explosive Strength Strength Snatch (1RM from 2″ deficit, no foot, no hook ) WOD Happy 31st Birthday Coach Lea! For Time: 31 Deadlifts (95,65,75,55) 31 Hang Cleans 31 Front Squats 31 Push Press 31 Burpees 31 Push […]
Wednesday 12.30.15 WOD NOTES
Holiday Schedule 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Explosive Strength Mobility: 5min Coaches Choice, think about strength movement below Dynamic Warm Up: 5min Strength: 12min Snatch (1RM from 2″ deficit, no foot, no hook ) NOTES: Why? Deficit: Effectively pulling from a deficit will make you […]
Tuesday 12.29.15 WOD
Holiday Schedule 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Dynamic Effort Upper Strength Turkish Get Up (1RM, each side) WOD “Zuul” 7min AMRAP 20 KB Swings (70,55) 20 Dubs (x3) 30 KB Swings (55,45) 30 Dubs (x3) 40 KB Swings (45,35) 40 Dubs (x3) 50 KB […]
Tuesday 12.29.15 WOD NOTES
Holiday Schedule 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Dynamic Effort Upper Mobility: 5min Coaches Choice, shoulder and calf Dynamic Warm Up: 5min Think hip extension, KB Swings Strength: 15min Turkish Get Up (1RM, each side) NOTES: Perform with KB. Have all Athletes grab a KB […]
Monday 12.28.15 WOD
Holiday Schedule 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Max Effort Lower Strength Deadlift (1RM to 3″ deficit, conventional stance) WOD “Sabotage” 17min AMRAP 30 Cal Row 30 Cleans (135,95,95,65 20 Cal Row 20 Clean (165,115,115,75) 10 Cal Row 10 Cleans (195,135,135,95) **Score total cals + […]
Monday 12.28.15 WOD NOTES
Holiday Schedule 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Max Effort Lower Mobility: 5min 0:00-1:08 http://www.mobilitywod.com/daily/monday-november-16th-2015/ Dynamic Warm Up: 5min Strength: 12min Deadlift (1RM to 3″ deficit, conventional stance) NOTES: Athlete concerns? Athletes are generally concerned about how low the bar is on the deficit deadlift. The […]
Sunday 12.27.15 WOD
The Main Line CrossFit Boxes will be hosting the 2015 Garage Games Masters WODs today. All Athletes are welcome to attend. During the 8:30 and 9:30am WODs we will complete 3 different WODs. Feel free to stick around and complete all 3. Click here to sign up. **Registration is not required to attend. Schedule 8:30-9:30am: WODs […]
