Saturday 5.9.15 WOD
Announcement: CrossFit Prom Saturday May 16th Don’t Forget: Yoga 1pm at Main Line WOD “2015 Regional Event 3” Teams of 2 1mile run 50 OHS (95,65) 100 Sit Ups 150 Dubs (x3) 50 SDHP (95,65) 100 Box Jumps (24,20) **Rx+ – 135,95 **25min time cap $ Out Have a great weekend!
Friday 5.8.15 WOD
Gymnastics Bias Warm-up Tight Arch Skill Work 6 Rounds 15sec. Hold to support on rings x5 ring pull ups or rows with false grip **This is for quality, not time WOD “2015 Regional Event 6” 5 Rounds 25 Calorie Row 16 C2B 9 HSPU **Rx+ Strict HSPU to a deficit **20min time cap $ Out […]
Thursday 5.7.15 WOD
Dynamic Effort Upper (Speed Day) Strength Bent Over Row (12×2 @ 80% 1RM) Strength Pull-ups (12×2 banded – strict – kipping) WOD “Chewbacca” 50-40-30-20-10 Russian KB Swings (55,35) AbMat Sit Ups Dubs (x3) **20min time cap $ Out 4min Max white knuckle plank Rest in superman position **white knuckle plank: create tension in your entire body, except your […]
Wednesday 5.6.15 WOD
Max Effort Lower Strength Snatch Grip Deadlift (1RM – limit to 10 reps after warming up) WOD “Tik Tok” 4 Rounds 400m Run 12 TTB 9 Deadlifts (105, 75) 6 Hang Squat Cleans (105, 75) **1min rest between each round **25min time cap $ Out 4min Tabata Sit Ups 20sec. on , 10sec. off Muscle Up […]
Tuesday 5.5.15 WOD
Explosive Strength Strength Hang Snatch Pull + Hang Snatch (EMOM for 10min Complete – build to a heavy) WOD “Cinco De Mayo” Every 2min for 20min 5 HSPUs 5 Power Snatches (75,55) 5 Box Jumps **Score slowest time **Score each round time in comments $ Out 3x 30sec. V-Up Complex **Complete = V-Up + V-Up Left […]
Monday 5.4.15 WOD
Run Broadstreet and super sore??? Make sure to attend tomorrows WOD for some great mobility and a WOD to help relieve that leg soreness. Dynamic Effort Lower (speed day) Strength Front Squat (1×8 @ 50% + 20#) WOD “Hair of the Dog” 12min AMRAP 5-10-15-20-25….. Wall Balls **Between each round complete 1 rd. 6 Deadlift (135,95) 3 […]
Sunday 5.3.15 WOD
Don’t forget: Yoga 11am @ R5 Max Effort Upper Strength Muscle Snatch (3RM) WOD Strict Press Biathlon (Time) 25 Strict Press (95,65) 25 Strict Press (65,45) 25 Strict Press (45,35) **Every time you break you must complete 20 Dubs (40 singles) **20min time cap $ Out 3 Rounds 1min plank 1min plank left side 1min plank right […]
Saturday 5.2.15 WOD
WOD Partner Up! “Glen” 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 Burpees **30min time cap **Split reps and run, each Athlete runs 800mIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012 To […]
Friday 5.1.15 WOD
Max Effort Lower Strength Box Squats (1RM – below parallel, narrow stance) WOD “Backslide” 10,9,8,7,6,5,4,3,2,1 Back Squat (155,105) 2,4,6,8,10,12,14,16,18,20 Pull Ups ** Take barbell from ground $ Out 3×15 Single Arm DB Overhead Sit Ups **Anchor Feet 4×6 Ring Dips
Thursday 4.30.15 WOD
Announcement: CrossFit Prom 5.16.15 Click Here for More Information Dynamic Effort Upper Strength Bent Over Row (12×2 @ 80% 1RM) **Superset bent over rows with pull ups Strength Pull-ups (12×2 banded – strict – kipping) *Note what type of pull up you completed WOD “Jack” 20-Minute AMRAP of: 10 Push Press (115,70) 10 Kettlebell Swings (55,35) 10 […]
