Friday 5.29.15 WOD
Explosive Strength Strength Snatch Complex (@ 60% 1RM Snatch, EMOM for 8min Snatch + OHS) **At 8min mark, in 5min find 1RM Snatch Strength Snatch (1×1) WOD “The Spray Tan Incident” 1 mile Row or Run (1600m) 50 Wall Balls (20,14) 50 Sit Ups 50 KB Swings (55,35) 50 Bounds (30,24) **20min time cap $ Out 3×20 […]
Thursday 5.28.15 WOD
Good luck Coach Lauren in New York! Sad to see you go, but happy we had we had the chance to have you as part of our community and Coaching staff. Max Effort Upper Strength Incline Bench Press (1×1) **Set up with x2 45# plate under bench WOD “Lauren” 10-8-6-4-2 Unbroken Clean & Jerks (135,95) Bar […]
Wednesday 5.27.15 WOD
Dynamic Effort Lower Strength Box Squats ( 1×8 @ 50% 1RM + 10#) Strength 3x30sec. Banded Leg Curls WOD “Hypnotic Poison” 3 Rounds 200m Run 10 Snatch Grip Deadlifts (95,65) 200m Run 10 Hang Snatches 200m Run 10 OHS **20min time cap **Rx Plus with Fat bar, Fat bar weights 25# $ Out 100 Barbell Side […]
Tuesday 5.26.15 WOD
Warm-up Extension For Quality: 3 Rounds 25 Hollow Rocks 20 Bridge Ups 15 Narrow Stance Squats WOD “Solar Donkey Power” 12 Rounds 5 HSPU 25 Dubs (x3) 5 T2B **18min time cap $ Out 3×8 Skin the Cats Details at GymnasticsWOD Muscle Up Progression/Skill 12 Muscle Up Progression with Coach assisting transition **Coach assists by […]
Monday 5.25.15 WOD
Memorial Day Weekend Schedule Monday 5.25.15 – 8:30 and 9:30am WOD only You have the option today to complete one of the two Hero WODs below. Many of us complete “Murph” on Saturday morning as part of the ’24 in 24′ event. The addition of Hero WOD “Wood”, allows us all to commemorate this day […]
Sunday 5.24.15 WOD
Memorial Day Weekend Schedule Saturday 5.23.15 – 8:30 and 9:30am WODs, No Yoga Sunday 5.24.15 – 8:30 and 9:30am WODs, No Barbell Club Monday 5.25.15 – 8:30 and 9:30am WOD only Max Effort Upper Strength Power Jerk (1RM with 4sec. pause in bottom of dip) WOD “Midline” 1000m Row 50 KB Swings (55,35) 50 Sit Ups […]
Saturday 5.23.15 WOD
Memorial Day Weekend Schedule Saturday 5.23.15 – 8:30 and 9:30am WODs, No Yoga Sunday 5.24.15 – 8:30 and 9:30am WODs, No Barbell Club Monday 5.25.15 – 8:30 and 9:30am WOD only WOD Partner Up! “Murph” For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or […]
Friday 5.22.15 WOD
24 Hero WODs in 24 Hours Event Welcome to the nearly 100 Athletes that have signed up for the ’24 in 24′ event. Starting Friday 9:30am until Saturday 9:30am we will complete a Hero WOD every hour on the half hour, click here to view the full time table. Main Line CrossFit Athletes Feel free to […]
Thursday 5.21.15 WOD
Memorial Day Weekend Schedule Saturday 5.23.15 – 8:30 and 9:30am WODs, No Yoga Sunday 5.24.15 – 8:30 and 9:30am WODs, No Barbell Club Monday 5.25.15 – 8:30 and 9:30am WOD only Max Effort Lower Strength Back Squat with 2 second pause (3RM) WOD Happy 32nd Birthday Susan DeLeo! 32 Barbell Complexes • 1 Complex = […]
Wednesday 5.20.15 WOD
Memorial Day Weekend Schedule Saturday 5.23.15 – 8:30 and 9:30am WODs, No Yoga Sunday 5.24.15 – 8:30 and 9:30am WODs, No Barbell Club Monday 5.25.15 – 8:30 and 9:30am WOD only Dynamic Effort Upper (speed day) Strength Bench Press (@ 75% 1RM 3×3 wide, 3×3 normal, 3×3 narrow ) WOD “El Toro” 4 Rounds 400m Row […]
