Protected: Sunday 11.13.16 WOD NOTES
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Saturday 11.12.16 WOD
WOD Last completed 11.22.14 “The Royal Tenenbaums” Teams of 3: 100 Sumo Deadlifts (115,75) 80 Hang Power Cleans (115,75) 60 Front Squats (115,75) 40 Push Jerks (115,75) 20 Thrusters (115,75) **One athlete works at a time. Every minute on the minute, stop where you are and all three athletes complete 5 burpees **Score time $ […]
Protected: Saturday 11.12.16 WOD NOTES
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Friday 11.11.16
“This nation will remain the land of the free only so long as it is the home of the brave.” To all five branches of our Armed Services, we salute you. And to those currently overseas, you are in our thoughts and prayers. Happy Veteran’s Day, The Main Line CrossFits. Max Effort Lower WOD “Manion” […]
Protected: Friday 11.11.16 WOD NOTES
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Thursday 11.10.16 WOD
Dynamic Effort Upper WOD “Act Natural” 0:00 – 3:00min 40/30 Cal Bike 3:00 – 6:00min 30 Alternating DB Snatches (60,35) 6:00 – 9:00min 75 KB Swings (55,35) 9:00 – 12:00min 40 HSPU **Score total reps completed at each movement $Out Weighted Ring Dips (3×8) **Increase weight or decrease modification from last week but still complete […]
Protected: Thursday 11.10.16 WOD NOTES
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Wednesday 11.9.16 WOD
Monster Mash! WOD “Regularly Irregular” 35min AMRAP 100 Cal Row 90 Wallballs (20,14) 80 Cal Row 70 Burpees 60 Cal Row 50 T2B 40 Cal Row 30 HSPU 20 Cal Row 10 Pistols (L+R=2) $ Out 3×20 KB Oblique Crunches
Protected: Wednesday 11.9.16 WOD NOTES
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Tuesday 11.8.16 WOD
Dynamic Effort Lower WOD “Nasty Girls” 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# **18min time cap $Out Glute-Ham Raises (3×8, modify to band assisted inverse curl) Week 2, decrease band tension or add 2.5# behind head on GHD
