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Tuesday 8.23.16 WOD
Dynamic Effort Upper Strength Close Grip Bench (Bench Press 3×8, close grip at 60% + (10,5)) **FOR EXAMPLE: If you come to a week where you fail, making only 6 of your 8 reps at 225 lbs. close grip, switch your grip to medium grip, lower the weight and finish the reps. The next week […]
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Protected: Tuesday 8.23.16 WOD NOTES
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Monday 8.22.16 WOD
Max Effort Lower WOD “Christine” 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ **20″ box jumps for both men and women $ Out 3 Rounds 10 Back Squats (65%+) 10 DB Bent Over Row (heavy) 10 Cal Assault Bike **Every time you rack the bar, increase weight by 10/5. This […]
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Week of 8.22.16 Barbell Club
Conjugate Strength Tuesday 1. Back Squat (1RM) 2. Snatch High Pull (3×3) 3. Close Grip Bench Press Against Single Orange (8×3 @ 60% + 25%) 4. Push Press (8RM) Thursday 1. Snatch (1RM) 2. Clean and Jerk (1RM) Sunday 1. Back Box Squat – Single Red Band (12×2 @ 50% + 25%) 2. Overhead Squat […]
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Protected: Monday 8.22.16 WOD NOTES
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Sunday 8.21.16 WOD
Monster Mash! WOD “King Kong” 3 Rounds for Time of: 1 Deadlift, 455# 2 Muscle-Ups 3 Cleans, 250# 4 Handstand Push-Ups –At 15min start WOD #2– WOD #2 5min AMRAP 5 Thrusters 1 Round of ‘Cindy’ –3min Rest– 7min AMRAP 7 Thrusters 1 Round of ‘Cindy’ **Score total rounds + reps, pick up where you […]
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Saturday 8.20.16 WOD
WOD “Perfect 10” Teams of 2 5-4-3-2-1 AMRAP 10 HSPU 10 Hang Cleans (75,55) 10 Wall Balls (20,14) **P1 5min AMRAP, P2 Rest. Then P2 5min AMRAP, P1 Rest. Continue down the AMRAP ladder. P2 picks up where P1 left off. **Score combined rounds + reps of each individual AMRAP. You will have 5 scores […]
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Friday 8.19.16 Box Brief
New Anniversary and Fall Apparel New Anniversary and Fall Apparel Pre-Orders start next week! Stay tuned……
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Friday 8.19.16 WOD
Max Effort Lower WOD “Katie” In 20min: 5×7 Bear Complexes for max weight Then, at the 20min mark Sprint 800m and complete 1×7 bear complexes at max weight **Score = max weight (log time of completion in comments) **1 Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push […]
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Thursday 8.18.16 Box Brief
A HUGE Thank you to the Main Line CrossFit Community for allowing Merrilee and I to do what we love, Coach and be a part of a great community. Cheers to a great 4 years and many more!
