Protected: 8.10.15 WOD NOTES
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Sunday 8.9.15 Competitor WOD
Rest Day
Protected: 8.9.15 WOD NOTES
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Saturday 8.8.15 Competitor WOD
1RM Oly Variation Strength Power Clean + 2 Front Squats + 1 Jerk – Max WOD “Herbie” Teams of 2 20min AMRAP 60 Cal Row, 60 Deadlifts 50 Cal Row, 50 Hang Cleans 40 Calorie Row, 40 Barbell Lunges 30 Calorie Row, 30 STOH 20 Calorie Row, 200 Meter Run ** 155,105 across all barbell […]
8.7.15 Box Brief
Lifestyle Challenge Nutrition Seminar and Cooking Lesson $99 per person, only 30 seats available October 2015 will once again play host to our ‘Lifestyle Challenge’ and it will all kick of on September 26th at “Half Hill Farm” in Malvern, PA. Athlete, Chef Paul Marshall, will be hosting a Nutrition Seminar at his farm to table […]
Friday 8.7.15 Competitor WOD
Max Effort Lower Strength Snatch (1RM – No Hook, No Foot) Strength Deadlift to a 2″ negative (3RM, banded) Stand on a 2″ Foam Pad WOD 3 Rounds of “Kelly” 400m Run 30 Box Jumps (24,20) 30 Wall Balls (20,14) **No time cap Special Strength 3×8 GHR w/ 5# behind plate Special Strength 3×8 Each Leg, Front […]
Protected: 8.7.15 WOD NOTES
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8.6.15 Box Brief
Anniversary Apparel Arriving Soon! To celebrate the Anniversaries of the Main Line CrossFit Boxes we reached out to local artist to create a one of a kind manifesto to represent our awesome community. The new apparel arrives this month. Only limited numbers have been ordered. Email Jacy@CrossFitMainLine.com to reserve apparel. Main Line Barbell Trucker Hats Available Soon at the Box. […]
Thursday 8.6.15 On-Ramp
@CFR5 On-Ramp Class #4 Skill Review: Air Squat New Skill: Snatch Overhead Squat KB Swings Nutrition & Paleo W.O.D.: “Weekend at Bernie’s” 15min AMRAP 5 Power Snatches 10 Overhead Squats 15 Box Jumps
Thursday 8.6.15 Competitor WOD
Dynamic Effort Upper Strength Power Jerk (8×2 @ 80% 1RM w/ 3sec. pause in bottom ) WOD “Flubber” 50 Dubs + 10 STOH 40 Dubs + 20 STOH 30 Dubs + 30 STOH 20 Dubs + 40 STOH 10 Dubs + 50 STOH **Dubs (x3), STOH (75,55) **20min time cap Special Strength 4×12 Ring Push Ups […]
