Saturday 2.11.17 WOD
Valentines Day WOD & Party Join us for the WOD and stay for the donuts! WOD “The Break Up V2 “ 1,2,3,4,5,6…. Wall Balls (20,14) Ab Mat Sit Ups **EMOM 1 Athlete completes the given reps. The next minute the 2nd Athlete completes the next set of reps in the ladder. Your workout is complete […]
Protected: Saturday 2.11.17 WOD NOTES
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Friday 2.10.17 WOD
Max Effort Upper WOD Find your 1RM Shoulder Press or Push Press or Split Jerk –5min Rest/Reset– “Betty” 5 Rounds For Time 12 Push Press (135,95) 20 Box Jumps (24,20) $ Out 50 Anchored T2B , DB between feet
What your rehab program should look like…
Mark your calendars! Dr. Assar Zoor, our in-house Physical Therapy Doctor, will be at the Mainline CrossFit – Wayne this Saturday! SCHEDULE HERE: http://www.scheduleyou.in/5qF2UreIMD Assaf is available to evaluate and develop a plan of care for any injuries you are facing and/or to help you improve your performance and be more efficient with your CrossFit […]
Friday 2.10.17 WOD NOTES
Max Effort Upper Mobility: 5min Press Archetype VIDEO LINK Dynamic Warm Up: 5min NOTES: Add in barbell warm up WOD Find your 1RM Shoulder Press or Push Press or Split Jerk NOTES: Athletes need to choose press variation they did not choose last week. Find your 1RM in less than 10 reps (10 reps = […]
2.9.17 Box Brief
CrossFit PSA Snow Storm Update Classes on as scheduled If you have not signed up from the Skill & Strength Clinics CLICK HERE Only a few spots remaining
Thursday 2.9.17 WOD
Dynamic Effort Lower WOD “Elizabeth” 21-15-9 Clean, 135# / 95# Ring Dips **Squat Clean $Out Back Squat (12×2 @ 70%) WOD NOTES
Protected: Thursday 2.9.17 WOD NOTES
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2.8.17 Box Brief
Wednesday 2.8.17 WOD
Monster Mash! WOD “Flexall” In 40min Complete: 50 Thrusters (75,55,65,45) 40 Burpee Box Jumps (20″) 30 Bar Muscle Ups –Then– 2 mile run or 4K row or 10k Bike $ Out 60 Anchored Sit Ups with 5# plate behind head WOD NOTES
