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Protected: Saturday 4.8.17 WOD NOTES
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4.8.17 “PING PONG”
The Main Line CrossFit Wayne – Rail Yard Fitness Metcon (AMRAP – Reps) 2 ROUNDS (Teams of 3) Station 1- Push-ups Station 2- Sit-ups Station 3 – Air Dyne Station 4- Med Ball Runs *2min @ each station
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7.7.17 Box Brief
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Friday 4.7.17 WOD
Max Effort Upper Mobility Keg Stretch WOD “Rickrolling” 20min EMOM Odds: 10 DB Snatches (55,35,35,25) + 10′ HS Walk (x2 Wall Walks) Evens: 15/10 Cal Row **Score total successful rounds, top score 20 **DB snatches aternate every 5 reps **Last completed 4.7.16 $ Out 4 Rounds 3 Weighted Bar Muscle Ups 3 Weighted C2B 3 […]
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Railyard- D3
The Main Line CrossFit Ardmore – Rail Yard Fitness D3- CARDIO (AMRAP – Rounds) 8 EMOM 8 lunges 8 broad jumos 8 plank jacks 8 tuck jumps D3 (AMRAP – Rounds) Ladder up 18 minutes 1 burpee 3 squats 3 sit ups 3 push ups 2 burpee 6 squats 6 sit ups 6 push ups […]
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Friday 4.7.17 WOD
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D. Mobility Keg Stretch https://www.mobilitywod.com/daily/sunday-february-19th-2017-overhead-archetype/ Rickrolling (AMRAP – Rounds) 20min EMOM Odds: 10 DB Snatches (55,35,35,25) + 10′ HS Walk (x2 Wall Walks) Evens: 15/10 Cal Row **Score total successful rounds, top score 20 **DB snatches aternate every 5 reps**Last completed 4.7.16 $ Out […]
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April Newsletter
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Protected: Friday 4.7.17 WOD NOTES
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Thursday 4.6.17 WOD
Dynamic Effort Lower Mobility Front Rack Mobility WOD 15min EMOM Min 1: 1rd Cindy Min 2: 200m Run Min 3: Max Clusters (95,65,85,60) **Score total Clusters $Out Back Squat (2(5@60%, 5@ 65%, 5@70%)) **score 5×70% WOD NOTES
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4.6.17
The Main Line CrossFit Wayne – CrossFit Juniors Warm-up 2 Rounds 1 Lap 5 Pullups 10 Calorie Row 15 Kip Swings 20 Squats Dynamic Warm Up in 2 Lines Skill Review Rope Climb New Skill Deadlift (3,3,3,3,3,3,3,3) Metcon Mean Diane (Time) 18-14-10 deadlifts burpee plate jumpsUse KBs Gymnastics Handstand work review and practice: wall walks […]
