Month: September 2016

  • 10.1.16 Box Brief

    Announcement Join us Saturday at The Main Line CrossFit Wayne, during regular workout times, to WOD for a great cause and celebrate the opening of the new location with DONUTS, ICE CREAM, BEER and MIMOSAS.

  • Saturday 10.1.16 WOD

    Saturday 10.1.16 WOD

    Announcement Join us Saturday at The Main Line CrossFit Wayne, during regular workout times, to WOD for a great cause and celebrate the opening of the new location with DONUTS, ICE CREAM, BEER and MIMOSAS. WOD Partner Up! “EOD 131 Memorial WOD” Teams of 2 65 Front Squats (135,95) 65 KB Swings (70,55) 16 Lateral […]

  • Protected: Saturday 10.1.16 WOD NOTES

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  • Friday 9.30.16 WOD

    Friday 9.30.16 WOD

    Max Effort Lower WOD “Wodapalooza/ WK2,WOD3&4” –0:00 – 5:00– 1RM Snatch –5:00 – 14:00– AMRAP 3,6,9,12,15….. Power Snatches (75,55,55,35) Box Jumps (24,20,20,16) –14:00 – 19:00– 1RM Snatch **Score total reps and snatch 1 + snatch 2 in comments $ Out 3×18 Barbell Windsheild Wipers  

  • Protected: Friday 9.30.16 WOD NOTES

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  • Protected: Thursday 9.29.16 WOD NOTES

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  • Thursday 9.29.16 WOD

    Thursday 9.29.16 WOD

    Dynamic Effort Upper WOD “Double “Grace”” 60 Clean and Jerks (135,95) $ Out 30-20-10 Cals Row 12 Bench Press after each set, heavier than last week  

  • Wednesday 9.28.16 WOD

    Wednesday 9.28.16 WOD

    Monster Mash! WOD Partner Up, or complete Solo “DVB” For time: Run 1 mile with a 20/14 medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20/14 medicine ball Then, 4 rounds of: 10 wall-ball shots 1 rope ascent Run 400 meters with a 20/14 medicine ball […]

  • Protected: Wednesday 9.28.16 WOD NOTES

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  • Tuesday 9.27.16 WOD

    Tuesday 9.27.16 WOD

    Dynamic Effort Lower WOD “Anarky” 42/37 Cal Row 42/37 Cal Bike 21 Squat Snatch (95,65,75,55) 30/25 Cal Row 30/25 Cal Bike 15 Squat Snatch 18/13 Cal Row 18/13 Cal Bike 9 Squat Snatch $ Out Box Squat (3-3-3-3-3-3 @ 70%, below parallel) **Complete every 90sec.