Month: December 2015

  • Week of 12.28.15 Barbell Club

    Conjugate Strength Monday and Tuesday 1. 1 Clean + 2 Pause Front Squats (Heavy Single) – 3s Pause 2. Pause Snatch (@ Knees @ 75% 8×2) 3. GHD Barbell Back Extension + Row (3×10) 4. Single Leg Barbell Hip Bridges (2×12) 5. Bear Complex (1RM) Power Clean Front Squat Push Press Back Squat Second Push Press Wednesday and Thursday 1. […]

  • 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 […]

  • Sunday 12.27.15 WOD NOTES

    PLEASE READ CAREFULLY We are registered with Garage Games to host and judge registered Athletes. Please watch the video for movement standards. All registered Athletes need judges to verify movements. We will run the WODs today so that ALL Athletes have a judge for each WOD, similar to the CrossFit Open. All Athletes will be partnered […]

  • Saturday 12.26.15 Box Brief

    Join us for the 2015 Masters Garage Games WODs Sign Up Here During Sundays WODs we will complete 3 workouts. If you are singed up for the Masters Garage Games please attend both class times, you will complete all 3 WODs over the 2 hours. 8:30-9:30 – WOD 1 & 2 9:30-10:30 WOD 2 & […]

  • Saturday 12.26.15 WOD

    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 […]

  • Friday 12.25.15 WOD

    Friday 12.25.15 WOD

    Merry Christmas Box Closed Holiday Schedule 12.24.15 – 6:00am, 9:30am and 12:00pm WODs only 12.25.15 – Both Boxes Closed 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

  • Thursday 12.24.15 WOD NOTES

    Holiday Schedule 12.24.15 – 6:00am, 9:30am and 12:00pm WODs only 12.25.15 – Both Boxes Closed 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 Mobility: 5min Coaches Choice Dynamic Warm Up: 5min WOD: 20min “Krampus” 30 Thrusters + 100 Dubs 20 Thrusters + 75 […]

  • Thursday 12.24.15 WOD

    Holiday Schedule 12.24.15 – 6:00am, 9:30am and 12:00pm WODs only 12.25.15 – Both Boxes Closed 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 “Krampus” 30 Thrusters + 100 Dubs 20 Thrusters + 75 Dubs 10 Thrusters + 50 Dubs **Rx+ 95,65 + […]

  • Wednesday 12.23.15 WOD

    Wednesday 12.23.15 WOD

    Holiday Schedule 12.24.15 – 6:00am, 9:30am and 12:00pm WODs only 12.25.15 – Both Boxes Closed 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 WOD “Blue Christmas” 5min AMRAP 5 Hang Squat Snatches (95,65,75,55) 10 Burpees Bar Hops –3min Rest– 5min AMRAP 5 HSPU 10 […]

  • Wednesday 12.23.15 WOD NOTES

    Holiday Schedule 12.24.15 – 6:00am, 9:30am and 12:00pm WODs only 12.25.15 – Both Boxes Closed 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 Mobility: 6min 3min each side: 0:00-1:43 perform banded samson stretch with Rx+ of tensioner http://www.mobilitywod.com/daily/friday-december-11th-2015/ 2min each side: 1:34-2:51 http://www.mobilitywod.com/daily/saturday-november-28th-2015/ Dynamic Warm […]