Monday 4.3.17 WOD
Max Effort Lower Mobility Voodoo Hamstring WOD “Lithium” –0:00 – 4:00 complete 4 Rounds– 15 Deadlifts (135,95,115,75) 15 HSPU/HR Push Ups –4:00 – 8:00 complete 4 Rounds– 12 Deadlifts(165,115,145,95) 12 HSPU –8:00 – 12:00 complete 4 Rounds– 9 Deadlifts (195,135,175,115) 9 HSPU –12:00 – 16:00 AMRAP– 6 Deadlifts (225,165,205,135) 6 HSPU $ Out 4 Rounds […]
Protected: Monday 3.3.17 WOD NOTES
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Railyard- 4- D1
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – Rail Yard Fitness CrossFit Baseline (Time) For time: 500 Meter Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups
Sunday 4.2.17 WOD
Monster Mash! WOD **Last completed 9.4.16** “Quick To Start…Slow To Finish” 400m Run 6 Bar Muscle Ups 800m Run 6 Rope Climbs, 15′ 400m Run 6 Ring Muscle ups **MU-scale to x2 jumping bar MU –Immediately– 800m Farmers Carry (55,35) **KB or DB in each hand –Immediately– 15-12-9 Cluster (115,75) Burpee Pull Ups **Pull Up […]
Protected: Sunday 4.2.17 WOD NOTES
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3.31.17 Box Brief
Open Gym Schedule Changes starting 4.1.17 Click here to view updated schedules
Saturday 4.1.17 WOD
Partner Up or Complete Solo WOD “Linda” 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight **Strict 45min time cap $ Out Have a great weekend! WOD NOTES
Protected: Saturday 4.1.17 WOD NOTES
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Friday 3.31.17 WOD
Max Effort Lower Mobility Troll Mobility WOD “17.5” of “Clairvoyance” CrossFit Games Open 17.5 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap Or “Clairvoyance” Snatch (Heavy Single) In 5min –Then immediately– 5 Rounds: 300m Row 10 Squat Snatches (95,65,75,55) **score time $ Out Active Recovery 10:00 of […]
Protected: Friday 3.31.19 WOD
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