Saturday 5.16.15 WOD
Announcement: CrossFit Prom Saturday May 16th, 8-11pm Attire: Gym Formal Get ready for DJ Stevey Mix! Beer, wine and of course a photo booth to catch all the action….. WOD “The Donger” Teams of 3 EMOM for 24min 1. 2 Rope Climbs 2. 25 MB Sit Ups (14,10) 3. Max Calorie Row **Score total calories rowed […]
Saturday 5.16.15 Competitor WOD
Rest Day
Friday 5.15.15 WOD
Announcement: CrossFit Prom Saturday May 16th, 8-11pm Attire: Gym Formal Get ready for DJ Stevey Mix! Beer, wine and of course a photo booth to catch all the action….. Explosive Strength Strength Tall Clean (Build to a heavy) **Focus on vertical acceleration and 3rd pull, barbell only travels vertically WOD “Top Thrill Dragster” 10 Rounds 5 Deadlifts […]
Friday 5.15.15 Competitor WOD
Explosive Strength Strength Tall Clean (Build to a heavy) **Focus on vertical acceleration and 3rd pull, barbell only travels vertically Strength 3RM Back Squat **Taken from the ground WOD “Top Thrill Dragster” 10 Rounds 5 Deadlifts 3 Barbell Lunges (L+R=1) 1 Gymnastics Complex **All barbell movements 135,95 **Complex = 2 Pull Ups + 1 Bar MU **Complex […]
5.14.15 Box Brief
CrossFit Trainer Kelly Starrett: Master of Motion – 60 Minutes Sports Fitness guru Kelly Starrett has started a new movement. His emphasis on correct posture and motion in exercise is making waves in the workout world and beyond. Olympians, pro athletes, soldiers, office workers and those recuperating from physical injuries are incorporating his concepts into […]
Thursday 5.14.15 WOD
Announcement: CrossFit Prom Saturday May 16th Want to be Crowned King or Queen? Top Score on Tuesday and Thursdays WOD wins! Dynamic Effort Upper (speed day) Strength Bench Press (@ 70% 1RM 3×3 wide, 3×3 normal, 3×3 narrow) CrossFit Prom WOD #2 “The Toxic Shocker” 15min AMRAP 1 Burpee Box Jump (24,20) 1 Hang Power Snatch […]
Thursday 5.14.15 Competitor WOD
Dynamic Effort Upper (speed day) Strength Bench Press (@ 70% 1RM 3×3 wide, 3×3 normal, 3×3 narrow) CrossFit Prom WOD #2 “The Toxic Shocker” 15min AMRAP 1 Burpee Box Jump (24,20) 1 Hang Power Snatch (75,55) 2 Burpee Box Jumps 2 Hang Power Snatches 3 Burpee Box Jumps 3 Hang Power Snatches 4,5,6,7,8,9,10…… **Climb the ladder […]
5.13.15 Box Brief
Main Line CrossFit Car Magnets Now FREE at the Box! Pick one up!!!
Wednesday 5.13.15 WOD
Announcement: CrossFit Prom Saturday May 16th Want to be Crowned King or Queen? Top Score on Tuesday and Thursdays WOD wins! Max Effort Lower Strength Deadlift from pads 4″ off ground (1RM – Less than 10 reps past 50%) Use pads to raise bar 4″ higher. **No more than 10% more than your conventional deadlift WOD […]
Wednesday 5.13.15 Competitor WOD
Max Effort Lower Strength Deadlift from pads 4″ off ground (1RM – Less than 10 reps past 50%) Use pads to raise bar 4″ higher. **No more than 10% more than your conventional deadlift WOD “Corkscrew” In 15min Complete: 20 Cal Row 5 Hang Squat Cleans – unbroken 20 Cal Row 4 Hang Squat Cleans – […]
