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Protected: Sunday 8.21.16 WOD NOTES
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Protected: Saturday 8.19.16 WOD NOTES
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Protected: Friday 8.19.16 WOD NOTES
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Thursday 8.18.16 WOD
Dynamic Effort Upper Happy 4th Anniversary Main Line CrossFit – Ardmore WOD “Main Line” CFML opened 8.18.12 12min AMRAP 8 Power Cleans (135,95) 18 Box Jumps (24,20) Strength Close Grip Bench (3×8, close grip at 60% ) **FOR EXAMPLE: If you come to a week where you fail, making only 6 of your 8 reps […]
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Protected: Thursday 8.18.16 WOD
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Wednesday 8.17.16 WOD
Happy 3rd Anniversary CrossFit Main Line – Wayne (AKA. “R5”)!!! Monster Mash WOD #1 “R5” CrossFit R5 opened on 8.17.13 13min AMRAP 17 Hang Snatches (45,35) 8 Pull Ups EMOM -complete 5 Burpees **Score total reps, do not include burpees –5min Rest to WOD #2– WOD#2 3 Rounds 400m SPRINT 20 Bounds (30,24,24,20) –No Rest […]
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Protected: Wednesday 8.17.16 WOD NOTES
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Tuesday 8.16.16 WOD
Dynamic Effort Lower WOD: 20min Alternating 20min EMOM Odd Minutes – 15/12 Cal Bike, Row Even Minutes – 3 Deadlifts (70%) + 25 Dubs (x1) **Rotate rounds with bike and row **Score total successful rounds, top score 20 **If you fail, rest as needed and restart with your group $ Out 3×12 Glute ham raises […]
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Protected: Tuesday 8.16.16 WOD NOTES
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Protected: Monday 8.15.16 WOD NOTES
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