Monday 1.4.16 WOD
Max Effort Upper Strength Pushup (3RM, weighted on back) WOD “Say ‘NO’, sometimes…..” 7 Rounds 20 Calorie Row 25 Dubs (x3) Max Pull Ups (Unbroken, 30sec) 1min Rest **Score total pull ups **Rx+ = Max Unbroken Pull Ups **Rx = Max Pull ups in 30sec $ Out 4min Tabata sit ups with feet anchored
Sunday 1.3.16 WOD
Explosive Strength Clean + Hang Clean (Build to a heavy, full squat) **No more than 5 complexes after warming up WOD “Tame the Bulge” 15-10-5 Power Cleans (135,95,115,75) HSPU –Then Immediately– 15-10-5 Hang Power Cleans (135,95,115,75) Ring Dips $ Out 21-15-9 T2B Supermen
Saturday 1.2.16 WOD
WOD “Rough Seas” Teams of 2 1500m Row (switch every 250m) 75 Hang Power Snatches (75,55) 75 Thrusters (75,55) 75 Hang Power Snatches (75,55) 1500m Row (switch every 250m) $ Out **Have a great weekend!
Friday 1.1.16 WOD
Holiday Schedule 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Max Effort Upper WOD “2016” 20 Rounds 1 Clean & Jerk (155,105,115,75) 6 Pull Ups/Push Ups **Alternate rounds of pull ups with push ups Strength Press from Split Position (1RM, from the rack) **Perform this outside of class time $ Out 3×20 Banded Oblique Crunches **Attach […]
Thursday 12.31.15 WOD
Holiday Schedule 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Dynamic Effort Lower WOD CrossFit.com 151204 3 Rounds 10 DB Power Snatches, Left Arm 10 DB OH Squats, Left Arm 10 L-Pull Ups 10 DB Power Snatches, Right Arm 10 DB OH Squats, Right Arm 10 […]
Wednesday 12.30.15 WOD
Holiday Schedule 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Explosive Strength Strength Snatch (1RM from 2″ deficit, no foot, no hook ) WOD Happy 31st Birthday Coach Lea! For Time: 31 Deadlifts (95,65,75,55) 31 Hang Cleans 31 Front Squats 31 Push Press 31 Burpees 31 Push […]
Tuesday 12.29.15 WOD
Holiday Schedule 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Dynamic Effort Upper Strength Turkish Get Up (1RM, each side) WOD “Zuul” 7min AMRAP 20 KB Swings (70,55) 20 Dubs (x3) 30 KB Swings (55,45) 30 Dubs (x3) 40 KB Swings (45,35) 40 Dubs (x3) 50 KB […]
Monday 12.28.15 WOD
Holiday Schedule 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Max Effort Lower Strength Deadlift (1RM to 3″ deficit, conventional stance) WOD “Sabotage” 17min AMRAP 30 Cal Row 30 Cleans (135,95,95,65 20 Cal Row 20 Clean (165,115,115,75) 10 Cal Row 10 Cleans (195,135,135,95) **Score total cals + […]
Sunday 12.27.15 WOD
The Main Line CrossFit Boxes will be hosting the 2015 Garage Games Masters WODs today. All Athletes are welcome to attend. During the 8:30 and 9:30am WODs we will complete 3 different WODs. Feel free to stick around and complete all 3. Click here to sign up. **Registration is not required to attend. Schedule 8:30-9:30am: WODs […]
Saturday 12.26.15 WOD
WOD “A Boy Named Sue” Teams of 2 Every 10min start a new benchmark: “FRAN” 21-15-9 Thrusters (95,65) Pull Ups –Then– “ELIZABETH” 21-15-9 Power Cleans (135,95) Ring Dips –Then– “KAREN” 150 Wall Balls (20,14) **With remaining time complete 1 of the following: Max Calorie Row, Max Burpees, Max Dubs (/3),Each movement must be completed one […]
