Monday 12.8.14 WOD
Dynamic Effort Lower Strength Back Squat (12×2 @ 85% 1RM ) WOD “Jenny” 20min AMRAP 20 OHS (45,35) 20 Back Squats (45,35) 400m Run **Score rounds + reps Extra Credit 100 seated banded leg curls Announcements 12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm Taking PROGENEX Pre-Orders now! Email jenn@crossfitbda.com with your order. Order will be […]
Sunday 12.7.14 WOD
Gymnastics 10min Handstand work **Work on holding a free handstand, if you can not kick up against wall, come to vertical position and try to release your heals from wall **If you can not kick up on wall spend this time working on kicking into supported HS or wall walks WOD CrossFit.com For time: 75 […]
Saturday 12.6.14 WOD
WOD “Dog Fight” Partner Up! EMOM for 30min 1 Clean Complex (135,95) 5 Box Jumps (24,20) 5 Sit Ups 5 Pull Ups **Clean Complex = Clean + Front Squat + STOH **Rotate partners every round **Score completed rounds **Pull Ups – modify to jumping pull ups Extra Credit Have great weekend Announcements 12.6.14 – Holiday Amazing […]
Friday 12.5.14 WOD
Max Effort Upper Floor Press (1RM – in less than 10 reps after 50%) WOD “False Flags” 7 Rounds 200m Row 1 Snatch **Only 1 attempt to complete a full snatch each round. If you fail do not count towards score **Score total weight moved **20min Time Cap Extra Credit 200 banded push downs Announcements 12.6.14 […]
Thursday 12.4.14 WOD
Dynamic Effort Lower WOD A BIG thank you to Coach Bill at R5 on his last day. Without your help the community wouldn’t be the same. Below is a new Box benchmark in his honor. “Lost Legend” 10-8-6-4-2 Clean and Jerks (155,105) **Between each round complete 2 rounds of “Cindy” 5 pull ups, 10 push […]
Wednesday 12.3.14 WOD
Extended Warm Up: 10 Jumping Pull Ups 10 Strict Pull Ups 10 Kipping Pull Ups 10 Chest to Bar Pull Ups 10 Hips to Bar WOD “Someday, Maybe…” 50 Dubs (x3) 50 Sit Ups 5 Bar Muscle Ups 40 Dubs 40 Sit Ups 4 Bar Muscle Ups 30 Dubs 30 Sit Ups 3 Bar Muscle […]
Tuesday 12.2.14 WOD
Dynamic Effort Upper Strength Shoulder Press (12×2 @ 80% 1RM – taken from ground) WOD “The Missionary” 21-15-10-5 Hang Power Snatches (75,55) Ring Dips Extra Credit Erg or ski erg 5 rounds 20sec @ 100% effort 40sec @ 50% effort **Use wattage output to gauge % 12.6.14 – Holiday Amazing Race • CrossFit Main Line will […]
Monday 12.1.14 WOD
Max Effort Lower Strength 1RM Snatch Grip Deadlift WOD “Hair of the Dog” 12min AMRAP 5-10-15-20-25….. Wall Balls **Between each round complete 1 rd. 6 Deadlift + 3 Hang Power Cleans (135,95) **Score total wall balls Extra Credit 50 Barbell Overhead Sit Ups
Sunday 11.30.14 WOD
Explosive Strength Strength Clean (12×1 @ 70% 1RM) Strength Snatch Balance (12×1 @ 70% 1RM Snatch) WOD “Siracha” 30 Pull Ups 50 Thrusters (45,35) 1000m Row Extra Credit 3 x max time bumper plat pinch
Saturday 11.29.14 WOD
“EOD 130 Memorial WOD” Partner Up! 65 Front Squats (135,95) 65 KB Swings (70,55) 16 Lateral Partner Over Burpees 65 Hang Power Cleans (135,95) 65 KB Push Press (70,55) 16 Lateral Partner Over Burpees 65 C2B 65 Box Jumps (30,24) 16 Lateral Partner Over Burpees 65 Push-ups 65 Barbell Rows (135,95) 16 Lateral Partner Over […]
