Thursday 4.13.17 WOD
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D. Mobility Shoulder, external rotators https://goo.gl/OKDE0w 1: SPF (Time) 10-8-6-4-2 Bench Press (135,95,115,75) Strict Pull Ups 400m Row (damper 10, 4″ incline) 10-8-6-4-2 Bench Press (135,95,115,75) Strict Pull Ups $Out: Power Snatch (x5 (x2 Snatch Pull + x2 Power Snatch)@70%))
Protected: Thursday 4.13.17 WOD NOTES
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Wednesday 4.12.17 WOD
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D. Happy Birthday Coach Byrnsey! Mobility Old School Hip Circuit + Pass Throughs Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back […]
D5
The Main Line CrossFit Ardmore – Rail Yard Fitness Cardio is Hardio (AMRAP – Reps) :60 runners lunge touch :30 rest :60 banded walk outs :30 rest :60 globe jumps :30 rest :60 back lunge to hop :30 rest x3 D 5 (Weight) Power Up 3 x 10 back squats 3 x 12 good mornings […]
Protected: Wednesday 4.12.17 WOD NOTES
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Tuesday 4.11.17 WOD
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D. Mobility Internal Shoulder Rotation https://goo.gl/gdm4V1 1: Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups $Out: Front Squat (x2 ( 5@60%, 5@65%, 5@70%)) **Score 2x5x70% Jim – Wayne
Protected: Tuesday 4.11.17 WOD NOTES
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4.10.17
The Main Line CrossFit Wayne – Rail Yard Fitness Round and Round (AMRAP – Reps) 5min AMRAP 10 Cal Row 10 Burpees *2min Rest* 5min AMRAP 80 Jump Rope 10 Knee Raises *2min Rest* 5min AMRAP 21 Box Jumps 10 Med Ball Presses *2min Rest* 5min AMRAP 10- 10m Shuttle run 10 KB Lunges
Abril 2017 begins!
Week of 4.9.17 WOD & Events
This week: • 2 MAJOR Benchmark WODs • We celebrate Coach Byrnsey turning 50 • And we prepare for the CrossFit bowling….. –See you at the box
