Saturday 9.22.18 CrossFit
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon “The Heavy” For time with a partner: Run 1 Mile ‘Heavy Grace’ 30 Clean & Jerks (185,125) 4 Rope Climbs Run 1 Mile ‘Heavy Isabel’ 30 Power Snatches (185,125) 4 Rope Climbs Run 1 Mile […]
Saturday 9.22.18 Endurance WOD
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon For time with a partner: Run 1 Mile 30 DB Clean & Jerks 4 Rope Climbs Run 1 Mile 30 DB Power Snatches 4 Rope Climbs Run 1 Mile 21-15-9 Double DB Deadlifts Handstand Push […]
Friday 9.21.18 CrossFit
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Strength Back Squat (3×3 @ 85%, 3 x 1 @90%) Score 3×1 @ 90 Complete a set every 90s Intent: Final week of back squats with the goal of performing 3 singles at 90% of your […]
Friday 9.21.18 Endurance WOD
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon 5 Rounds 1min Side Plank (30s ea side) 10 Deadlifts 10 Hang Power Cleans 20 Thrusters 25min time cap *Empty Barbell (45,35) Finisher 4min Tabata 20s ON / 10s OFF Russian Twists – immediatley into […]
Thursday 9.20.18 CrossFit
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon “300” 10 Rounds for Time 5 C2B 10 “X” DB Movement (60s,45s) 15 GHD Sit-Ups Round 1 – Dumbbell Push Press Round 2 – Dumbbell Burpees Round 3 – Dumbbell Power Cleans Round 4 – […]
Thursday 9.20.18 Preteens & Teens
Warm-up Tabata time- 20 sec on, 10 sec rest- entire minute is the movement 0-1 jumping jacks 1-2 high knees 2-3 butt kicks 3-4 snake ups 4-5 lunges 5-6 burpees Lift Clean 6×4 Front squat 6×4 Metcon 10 EMOM 5 cleans 5 front squats
Thursday 9.20.18 & Friday 9.21.18 XFit Juniors
Warm-up Tabata time- 20 sec on, 10 sec rest- entire minute is the movement 0-1 jumping jacks 1-2 high knees 2-3 butt kicks 3-4 snake ups 4-5 lunges 5-6 burpees Conditioning Mat mountain Lift clean and front squat Metcon Plank tug of war Pick a partner Hold a plank in front of partner High five […]
Thursday 9.20.18 Endurance WOD
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon “300” 10 Rounds for Time 5 Jumping C2B 10 “X” DB Movement 15 Sit-Ups Round 1 – Dumbbell Push Press Round 2 – Dumbbell Burpees Round 3 – Dumbbell Power Cleans Round 4 – Dumbbell […]
Wednesday 9.19.18 CrossFit
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Warm-up 3 Rounds 5 Yoga Push-ups 5 Push Press 5 Wallballs 25 Banded Pull-aparts 15 DB Roll Back Extension *Rest as needed Strength Floor Press (1RM, every 2min 4,3,2,1.1.1 – Beginner: 5 x 5, bui) Intent: […]
Wednesday 9.19.18 Endurance WOD
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon “Dirty Thirties” 3 Rounds 30 Jumping PUll Ups 30 Calorie Bike 30 Plank Up-Downs 30 Calorie Row *35min time cap Finisher Teams Of 2 AMRAP 7: Max Hollow Rocks 1 works, 1 rest
