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Railyard 4-5 D2
The Main Line CrossFit Wayne – Rail Yard Fitness Day 2 (AMRAP – Rounds and Reps) PARTNER UP (TEAMS OF 2) 6 AMRAP P1- 10 BURPPES P2-PLANK HOLD 1 min 6 AMRAP P1-10 WALL BALLS P2- SQUAT HOLD 1 min 6 AMRAP P1-150M ROW P2- RUSSIAN KB SWING
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Wednesday 4.5.17 WOD
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D. Bring a Friend Day! Mobility The Worstest! 10min Squat test In the Meantime (Time) 50,35 Calorie Row –Then– 5 Rounds 10 Burpees 10 T2B –Then– 50,35 Calorie Row $ Out 8min EMOM Min 1 – 150m Run Min 2 – x5 Deficit HSPU […]
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Tuesday 4.4.17 WOD
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D. Dynamic Effort Upper Mobility Overheaad Archetype The Freshmen (AMRAP – Rounds and Reps) 12min AMRAP 40 Air Squats 20/15 Cal Bike 10 Hang Power Snatches (85,60,75,55) $Out: Power Snatch (5(Snatch Pull/2+Power Snatch/2) 65%) 9:30 Wayne Face Off
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Railyard- 4- D1
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – Rail Yard Fitness CrossFit Baseline (Time) For time: 500 Meter Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups
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Protected: Wednesday 3.29.17 WOD NOTES
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2.8.17 Box Brief
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Protected: Monday 6.6.16 WOD NOTES
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Tuesday 3.15.16 WOD NOTES
Dynamic Effort Upper Mobility: 6min 3min each side. 0:00 – 1:50 http://www.mobilitywod.com/daily/tuesday-february-9th-2016/ Dynamic Warm Up: 5min Strength Muscle Snatch (12×2 @ 70%) **5min to get to 70%, then complete as group every 40sec. NOTES: How? Start with the bar on the floor in a traditional snatch set up. From here focus on orienting the elbows to […]
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Thursday 2.18.2016 Crossfit preteens
Warm-up Dynamic Gymnastics Toes to Bar -practice Demo wall balls Metcon 20-15-10-5 Toes to bar burpees wall balls
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11.15.15 Box Brief
Giving Back This season our community will have the following opportunities to give back at the boxes: Thanksgiving food drive to support the People’s Emergency Center which services homeless women and children in West Philadelphia. Donations of rolls, cider, canned gravy or canned cranberries would be welcome for their Thanksgiving dinner. Other non-perishable items would be appreciated for future […]
