Friday 3.4.16 WOD
CrossFit Open 16.2 Starts 5:30pm – Ardmore Max Effort Upper Strength Shoulder Press ((75,55,65,45) 4 sets, Max Reps) **score lowest set WOD “Paddy Pantsdown” 1000m Row Sprint –Then– 10min AMRAP 10 Bounds (20,20) 10 KB Swings (55,35,45,25) –Then– 500m Row Sprint **Score AMRAP and time of each row in comments. $ Out 3 BIG […]
Thursday 3.3.16 WOD
Dynamic Effort Lower Strength Sumo Deadlift (12×1 + Band Tension) **5min to warm up, then complete 1 rep every 30sec WOD “Yappy Warrior” 5 Rounds 20 cals Assault Bike 15 Wallballs, Unbroken (20,14,14,12) 5 TNG Squat Cleans (135,95,115,75) $ Out 4×20 DB Side Bends **Each side
Wednesday 3.2.16 WOD
Competition Day! WOD “Slick Willie” 3min AMRAP 5 Back Squats, from rack (225,155,185,155) 5 Bar MU (Rx=C2B) 3min AMRAP 40 Dubs (Scale=x1) 4 Clean & Jerks (155,105,135,95) 3min AMRAP 7 Hang Power Snatch (95,65,75,55) 14 Air Squats 3min AMRAP Cal Row (14,10,12,8) 7 Burpees over the rower **Rest 3min b/t AMRAPs, Rest 3min after last […]
Tuesday 3.1.16 WOD
Dynamic Effort Upper Strength Thruster (12×2 @ 70%, from the rack) WOD “Big Meech” 5 Rounds 100m KB Farmers Carry (70,55,55,45) 12 Push Press (95,65) 12 SDHP (95,65) $ Out 4×16 V-Ups
Monday 2.29.16 WOD
Max Effort Lower Strength Hang Squat Clean (3RM) WOD “Nance” In 17min Complete: 5 Rounds 400m Run 15 OHS (95,65,75,55) **This workout must be completed unbroken. If you drop the barbell before completing 15 OHS, you must stop and move on to the next round. $ Out 4x45sec. static 45 degree holds with feet anchored.
Sunday 2.28.16 WOD
Explosive Strength Competition Day! WOD #1 “Lord of the Skies” 0:00-18:00min 21-15-9 Thrusters (95,65,75,55) KB Swings (55,35,45,25) T2B (Rx=K2E) WOD #2 “Felix the Cat” 18:00-33:00 12 Rounds 12 MB Cleans (20,14,16,10) 12 Push Ups WOD #3 “Hoover the Giant” 33:00 – 45:00 9-6-3 Front Squats, no rack (185,135,155,105) C2B
Saturday 2.27.16 WOD
WOD “Sergeant Smack” Teams of 3 100 Calorie Row 50 GTOH (95,65,75,55) 100 Calorie Row 50 GTOH (135,95,115,75) 100 Calorie Row 50 GTOH (155,115,135,95) $ Out Have a great weekend!
Friday 2.26.16 WOD
CrossFit Open 16.1 Registered for the CrossFit Open? Or maybe you just want to stop by and complete 16.1 with our awesome community. Starting this Friday through March we are lighting up the Box starting at 5:30pm. Stop by to cheer on the Athletes as they complete against the world. Max Effort Lower Strength Good […]
Thursday 2.25.16 WOD
Dynamic Effort Upper Strength Thruster (6×3 @ 65%) WOD “El Chapo” 100 KB Swings (70,55,55,35) 100 Push Ups *Every time you break complete a 100m Row $ Out 3x20sec. PallofPress **each side
Wednesday 2.24.16 WOD
Announcement Join us for CrossFit Main Line’s viewing of “Froning, The Fittest Man On Earth” When: Wednesday 2.24.16 7:30pm Where: CrossFit Main Line – Wayne What: Movie + Pizza + Beer! Competition Wednesday! WOD #1 0:00 – 20:00 3 Rounds 1 Heavy Clean Complex 1/2 Mile Assault Bike **Score weight used **Complex = 3 position […]
