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Monday 9.17.18 CrossFit
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Strength 1): Snatch (EMOM 5, 1 rep building) **full squat snatch required** – 5min Reset – 2): Clean and Jerk (EMOM 5, 1 rep building) **full squat clean required** – 5min Reset – 3): Deadlift […]
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Monday 9.17.18 & Tuesday 9.18.18 Preteens & Teens
Warm-up Coach choice Skill Pull up practice Lift DB clean and DB jerk Metcon 21-15-9 Dumbbell cleans, Dumbbell jerks, pull ups
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Monday 9.17.18 Endurance WOD
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon EMOM 30 Min 1: 45s Bike Calories Min. 2: 16 Alt.DB Cleans Min. 3: 45s Dubs/SU Minute 4: 30s Shoulder Taps Minute 5: Max Barbell Curls
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Sunday 9.16.18 CrossFit
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon 5 Rounds 50m Heavy Sledpush (90,45) 50m Stone Carry, AHAP 200m Back Rack Barbell Carry (135,95) Rest 2:00 after each set. Rx: (45,25)(95,65) L2: (Empty Sled)(75,55) L1: (Empty Sled)(55,35) Intent: Today’s workout is GPP based that will likely challenge you more than […]
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Sunday 9.16.18 Endurance WOD
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon EMOM 30 Min. 1: 200m Row Sprint Min. 2: 16 Alt. DB Snatches Min. 3: 3 Wall Walks Min 4: Max Barbell Curls Min 5: Max Dub/Singles Min 6: RestScore = Lowest # Dubs/Single Unders
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Saturday 9.15.18 CrossFit
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon Teams of 4 for Max Reps 60s Max Wallballs (20,14) 60s Max Burpees 60s Max Rope Climbs 60s Rest Score = Total Reps L2: (14, 10) (Half Rope Climbs, ground to standing) L1: (10, 8) (Bike or Row for calories in place […]
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Saturday 9.15.18 Endurance WOD
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon Teams of 3 for 5 Rounds 60s Max Wallballs (20,14) 60s Max Assualt Bike 60s Max Rope Climbs 60s Rest Score = Total Reps Endurance: (14,10) (Modified Rope Climebs) Intent: Today’s workout has 4 stations where your team will rotate through in […]
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Friday 9.14.18 CrossFit
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Warm-up With a medium weight KB 10-8-6-4-2 Russian Swings Goblet Squats 30 Flutter Kicks after each round (L+R=2) Strength 1) Back Squat ( every 2min 3×3 @ 80%, 3×2 @85%) Intent: Week 2 of Back Squats. Weights are heavier this week so it’s […]
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Friday 9.14.18 Endurance WOD
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon Intervals (:50/ :25) Burpees (x2) DB Snatch (x2) Hollow Rocks (x2) Box Jumps (x2) Ring Row/Pull Up (x2) x3 (:50 sec of work, :25 of rest. Stay on each movement for 2 rounds and repeat x 3 for 30 total rounds)
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Thursday 9.13.18 CrossFit
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon Prep 2 Rounds 5 reps Ea. 5x T2B 10x Push-ups 15x Air Squats 20 Barbell Bicep Curls Metcon “New Workout Plan” 2 Rounds 75 Air Squats 50 Push-ups 25 T2B 800m Run L2: (50 Air Squats) (30 Box Push-ups) (Knee Lifts) L1: […]
