Tuesday 9.18.18 CrossFit
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Strength 1): Handstand Push-ups (Every 2min, 3 x Sub Max, anystyle) Endurance: Box Push-ups – 2min Reset – 2): Strict Pull-ups (Every 2min, 3 x Sub Max) *Strict Band Assisted Pull-up -Rest 3min- Set #1: Wide […]
Tuesday 9.18.18 XFit Juniors
Warm-up Name Game Conditioning 8 AMRAP- JUMPERS! 8 tuck jumps 8 jumping jacks 8 jumping lunges Metcon Crossfit Baseball! Home- 2 squats Lunge to first 1st- 1 burpee Hop to second 2nd- 2 sit ups Bear crawl to 3rd 3rd- 3 box jumps Forward roll home
Tuesday 9.18.18 Endurance WOD
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 10 Jumping Pull Ups 10 Alt. DB Snatch 10 Burpees 200 Meter Run -4min Rest- Repeat for time Intent: The goal of today’s metcon is 75% (sustainable) […]
Monday 9.17.18 CrossFit
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Strength 1): Snatch (EMOM 5, 1 rep building) **full squat snatch required** – 5min Reset – 2): Clean and Jerk (EMOM 5, 1 rep building) **full squat clean required** – 5min Reset – 3): Deadlift […]
Monday 9.17.18 & Tuesday 9.18.18 Preteens & Teens
Warm-up Coach choice Skill Pull up practice Lift DB clean and DB jerk Metcon 21-15-9 Dumbbell cleans, Dumbbell jerks, pull ups
Monday 9.17.18 Endurance WOD
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon EMOM 30 Min 1: 45s Bike Calories Min. 2: 16 Alt.DB Cleans Min. 3: 45s Dubs/SU Minute 4: 30s Shoulder Taps Minute 5: Max Barbell Curls
Sunday 9.16.18 CrossFit
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon 5 Rounds 50m Heavy Sledpush (90,45) 50m Stone Carry, AHAP 200m Back Rack Barbell Carry (135,95) Rest 2:00 after each set. Rx: (45,25)(95,65) L2: (Empty Sled)(75,55) L1: (Empty Sled)(55,35) Intent: Today’s workout is GPP based that will likely challenge you more than […]
Sunday 9.16.18 Endurance WOD
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon EMOM 30 Min. 1: 200m Row Sprint Min. 2: 16 Alt. DB Snatches Min. 3: 3 Wall Walks Min 4: Max Barbell Curls Min 5: Max Dub/Singles Min 6: RestScore = Lowest # Dubs/Single Unders
Saturday 9.15.18 CrossFit
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon Teams of 4 for Max Reps 60s Max Wallballs (20,14) 60s Max Burpees 60s Max Rope Climbs 60s Rest Score = Total Reps L2: (14, 10) (Half Rope Climbs, ground to standing) L1: (10, 8) (Bike or Row for calories in place […]
Saturday 9.15.18 Endurance WOD
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon Teams of 3 for 5 Rounds 60s Max Wallballs (20,14) 60s Max Assualt Bike 60s Max Rope Climbs 60s Rest Score = Total Reps Endurance: (14,10) (Modified Rope Climebs) Intent: Today’s workout has 4 stations where your team will rotate through in […]
