Wednesday 4.15.15 Competitor WOD
Explosive Strength Strength Clean Complex (Build to a heavy – 2 PC + 2FS + 1 Jerk) WOD “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Midline 100 Banded Crunches
Tuesday 4.14.15 WOD
Dynamic Effort Lower Strength Back Squat (1×8 @ 50% + 30#) **Warm Up Reps x8 w/ empty barbell x6 @ 35% x4 @ 50% x8 @ 50% + 30# (working set) **If you fail stop, do not drop weight and continue. Next week we will change the variation **If you failed last week, complete warm up […]
Tuesday 4.14.15 Competitor WOD
Dynamic Effort Lower Strength Back Squat (1×8 @ 50% + 30#) **Warm Up Reps x8 w/ empty barbell x6 @ 35% x4 @ 50% x8 @ 50% + 30# **If you fail stop, do not drop weight and continue. Next week we will change the variation **If you failed last week, complete 1×4 @ 50% and […]
4.13.15 Box Brief
24 Heroes in 24 Hours CLICK HERE FOR TICKETS FACEBOOK EVENT PAGE On May 22, 2015, CrossFit Main Line in Ardmore, Pennsylvania, will host the 3rd Annual 24 in 24 event: 24 Heroes in 24 Hours. Starting at 0930 on Friday the 22rd, athletes will perform a “Hero WOD” every hour for 24 straight hours. […]
Monday 4.13.15 WOD
Max Effort Upper Strength Split Jerk (1RM – limit to 10 reps after warming up) WOD “Cupid Shuffle” 150 Russian KB Swings (70,55) **Every time you break, run 50m forward + 50m backward **20min time cap $ Out 4 Rounds 30sec. Flutter Kicks 30sec Superman Hold
Monday 4.13.15 Competitor WOD
Max Effort Upper Strength Split Jerk (1RM – limit to 10 reps after warming up) WOD “Cupid Shuffle” 150 Russian KB Swings (70,55) **Every time you break, run 50m forward + 50m backward **20min time cap Special Strength 4×10 Barbell Rows with chest supported on bench Special Strength 3×15 Push Ups For Max Weight Midline 4 […]
4.12.15 Box Brief
Why You’re Tired All The Time + How To Feel Better Read More – MindBodyGreen.com By Julie Daniluk Are you chronically tired for no reason? Do you feel rundown and overwhelmed? It could be adrenal fatigue. Adrenal fatigue occurs when your adrenal glands cannot adequately meet the demands of stress. From the demands of work, to […]
Sunday 4.12.15 WOD
Gymnastics 10min working on skin the cats WOD Happy 48th Birthday Coach Byrnsey! “Brynsey” 4 Ring MUs –Then 4 Rounds– 12 HSPU 12 Power Cleans (95,65) 12 Ring Dips 12 Power Snatches (95,65) –Then– 8 Bar Mus **20min time cap **Rx+ = Strict HSPU & barbell movements 135,95 $ Out 4x30sec. “L” sit on rings […]
Sunday 4.12.15 Competitor WOD
Rest Day
Saturday 4.11.15 WOD
WOD Partner Up or Complete Solo “Filthy Fifty” For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders **Partnering? Split reps however you want **Going Solo? […]
