Tuesday 9.11.18 Endurance WOD
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon 9/11 For time: 2001m Row 11 DB Squat Cleans 11 Strict Pull-ups 11 DBThrusters 11 Strict Pull-ups 11 DB Front Squats 11 DB S20H 11 Burpee Box Jumps 11 DB Squat Cleans 11 Strict Pull-ups 2001m Row *No time Cap *Alternative Options […]
Monday 9.10.18 CrossFit
Box Brief: Share your favorite recipes in our Nutrition Group! Registration Open for the Main Line Meltdown 21 Day Challenge Strength Power Snatch (3×4 TnG Skill Set, build across) Complete every 2min Intent: Work on efficiency with the touch n go power snatch today. These are intended to be light and done UB to prepare […]
Sunday 9.9.18 CrossFit
Warm-up Superset of: Double Leg Banded Leg Curls: 3×25 Russian Twists: 3×20 Strength Power Clean ( 6×3 @ 70%, every 90s) Intent: These reps should not be TNG, reset each rep. Metcon For Time: 200m Plate Run (45,35) 30 Deadlifts 25 Hang Power Cleans 20 Puh Jerks 200m Plate Run 25 Deadlifts 20 Hang Power […]
Sunday 9.9.18 Endurance WOD
Metcon (Rounds & Reps) 60 Dubs/Singles 30 DB Suitecase Lunges (L+R=2) 25 Calorie Row 15 MB Sit-ups 10 Ring Rows Rest 60 sec x5
Saturday 9.8.18 CrossFit
Metcon Prep 3 Rounds 5 Goblet Squats 5 Burpees 5 T2B Metcon Teams of 3 AMRAP 10 Max Distance Sled Drive (90,45) – 2min Rest – AMRAP 10 21 Burpees 1 Rope Climb 21 Goblet Squats (70,55) 1 Rope Climb 21 T2B 1 Rope Climb – 2mn Rest – AMRAP 10 Max Cal Assualt Bike […]
Saturday 9.8.18 Endurance WOD
Metcon Teams of 3 AMRAP 10 Max Distance Sled Drive – 2min Rest – AMRAP 10 21 Burpees 1 Rope Climb 21 Goblet Squats 1 Rope Climb 21 T2B 1 Rope Climb – 2mn Rest – AMRAP 10 Max Cal Assualt Bike Score = Distance (meters) *Score = Total Meters Sled Drive + Meters Bike […]
Friday 9.7.18 CrossFit
Warm-up Grab two DBs and complete: Banded Alphabet, ea side 5 DB Power Cleans 5 DB Front Squats 5 DB Push Press Banded Alphabet, ea side Rest 30s 5 DB Power Cleans 5 DB Thrusters Banded Alphabet, ea side Strength Back Squat (3×3 @ 70%, every 90s) Complete every 90s. Use 1RM from Monday. Metcon […]
Thursday 9.6.18 CrossFit
Strength 1a) “Seated DB Shoulder Press”4×10 4×10, Neutral Grip, build across Superset as EMOM 12 1b) Banded Pulldowns 4×15 1c) Barbell Curls 21s: 4 x 7-7-7 – Bottom + Middle + Full ROM. Intent: Shoulder/Lat work today. Seated Shoulder presses are a relatively new movement for us. Use a weight that is challenging but doesn’t […]
Thursday 9.6.18 Endurance WOD
Metcon Tabata Fight Gone Bad Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Wallballs SDHP Box Jumps Push Press Row For Cals Suggested Weights: (14,12)(55,35)(20″)(55,35) **There is no additional rest between exercises Each exercise is scored by the weakest […]
Wednesday 9.5.18 CrossFit
Gymnastics 3 Rounds for Quality: 12s L-Sit Hold 12s Ring Support 25s Handstand Hold or Walk Intent: We are going through 3 different static gymnastic holds today for 3 rounds. This is the same work as last Wednesday with slightly longer intervals. Metcon 5 Rounds Run/Row 400m 12 Burpees over rower 20 Alt. DB GTOH […]
