Protected: Thursday 3.6.17 WOD NOTES
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Wednesday 3.5.17 WOD
Bring a Friend Day! Mobility The Worstest! 10min Squat test WOD “In the Meantime” 50,35 Calorie Row –Then– 5 Rounds 10 Burpees 10 T2B –Then– 50,35 Calorie Row $ Out 8min EMOM Min 1 – 150m Run Min 2 – x5 Deficit HSPU WOD NOTES
4.5.17
The Main Line CrossFit Wayne – XFit Pre Teens Warm-up 2 Rounds 1 Lap 5 Pullups 10 Calorie Row 15 Kip Swings 20 Squats Dynamic Warm Up in 2 Lines New Skill Deadlift (3,3,3,3,3,3,3,3) Metcon Mean Diane (Time) 18-14-10 deadlifts burpee plate jumps Gymnastics Handstand work review and practice: wall walks headstands handstands
Wednesday 4.5.17 WOD
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D. Bring a Friend Day! Mobility The Worstest! 10min Squat test In the Meantime (Time) 50,35 Calorie Row –Then– 5 Rounds 10 Burpees 10 T2B –Then– 50,35 Calorie Row $ Out 8min EMOM Min 1 – 150m Run Min 2 – x5 Deficit HSPU […]
Railyard 4-5 D2
The Main Line CrossFit Wayne – Rail Yard Fitness Day 2 (AMRAP – Rounds and Reps) PARTNER UP (TEAMS OF 2) 6 AMRAP P1- 10 BURPPES P2-PLANK HOLD 1 min 6 AMRAP P1-10 WALL BALLS P2- SQUAT HOLD 1 min 6 AMRAP P1-150M ROW P2- RUSSIAN KB SWING
Protected: Wednesday 4.5.17 WOD NOTES
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3.4.17 Box Brief
Week of 3.2.17 Box Events, Newsletter Release and Workouts • 4.10.17 ABril Starts • 4.20.17 Bowling Night Devon Lanes • 4.21.17 Bowling Night Wynnewood Lanes • 5.7.17 Athlete Appreciation Week & Co-Ed Competition • 5.13.17 CrossFit Prom • Dr. Stu and Dr. Assaf Schedules
Tuesday 3.4.17 WOD
Dynamic Effort Upper Mobility Overhead Archetype WOD “The Freshmen” 12min AMRAP 40 Air Squats 20/15 Cal Bike 10 Hang Power Snatches (85,60,75,55) $Out Power Snatch (5(Snatch Pull/2+Power Snatch/2) 65%) WOD NOTES
Tuesday 4.4.17 WOD
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D. Dynamic Effort Upper Mobility Overheaad Archetype The Freshmen (AMRAP – Rounds and Reps) 12min AMRAP 40 Air Squats 20/15 Cal Bike 10 Hang Power Snatches (85,60,75,55) $Out: Power Snatch (5(Snatch Pull/2+Power Snatch/2) 65%) 9:30 Wayne Face Off
Protected: Tuesday 3.4.17 WOD NOTES
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