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10.21.16 Box Brief
NASA Confirms – Masters Madness is BACK! Age Divisions 35-39, 40-44, 45-49, 50+ Masters athletes from across the east coast will convene outside of Philadelphia on December 3, 2016 at the Main Line CrossFit – Wayne to put it on the line in front of hundreds of spectators and competitors for a chance to be […]
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Friday 10.21.16 WOD
Max Effort Upper Strength Thruster (In 3 Attempts find your 1RM) WOD “Anti-Venom” In 15min Complete 15 Thrusters (135,95) 30 Burpees Over Bar 60 Ab Mat Sit Ups 120 Dubs (x2) **Score time $ Out 400m Farmers Carry **As heavy and fast as possible
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Crossfit Juniors 10.21.2016
Game- Warm up Dice Game burpees broad jumps jumping jacks push ups sit ups lemon squeezers cherry pickers star jumps squats Special Strength Run a half mile Weightlifting Push press Dip and punch ladder Metcon (AMRAP – Rounds and Reps) 7 minute Amrap -50 m farmer carry -10 deadlift -5 burpees Game Squat tag
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Protected: Friday 10.21.16 WOD NOTES
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Thursday 10.20.16 WOD
Dynamic Effort Lower WOD “Gun Run” 800m Run 27 Deadlifts (185,135) 54 Sit Ups 600m Run 21 Deadlifts 42 Sit Ups 400m Run 15 Deadlifts 30 Sit Ups 200m Run 9 Deadlifts 18 Sit Ups **Courtesy of CFNE $ Out EMOM complete: 8 x Squat Clean + Front Squat ** Work at 60% 1RM Squat […]
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Protected: Thursday 10.20.16 WOD NOTES
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Wednesday 10.19.16 WOD
Bring a Friend and Partner Up! WOD “Tomb Raider” Teams of 3 100 – 75 – 50 Bike Cals Row Cals Bench Press (135,95) $Out “Annie” 50-40-30-20-10 Double-unders Sit-ups
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Crossfit Preteens and Teens 10.19.2016
Warm-up – Dynamic- focus on legs -mile run Demo Rope Climb Burpee Deadift- use PVC review as leg lift Metcon (AMRAP – Reps) Minutes 1 minute rope climbs 1 min burpees 1 min deadlift 1 minute rest x3 Weightlifting Jerk Work (1x1x1x1x1x1x1x11x1x1x) Introduce split take from rack’ build up
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Tuesday 10.18.16 WOD
Dynamic Effort Upper WOD “Wolfenstein” Buy In: 50 HSPU **Every break complete 5 T2B –Then– 3 Rounds 10 DB Split Snatches, alt. hands and feet (60,45,55,35) 10 Strict Pull Ups $ Out For Time: 12 Snatches @60% 9 Snatches @70% 4 Snatches @80% **GTOH in one movement; squat or power will suffice
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Protected: Wednesday 10.18.16 WOD NOTES
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