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Thursday 8.25.16 WOD
Dynamic Effort Lower WOD Happy 25th Birthday Stephanie Siravo! “Quarter Life Crisis” 25 Power Snatches (75,55) 1000m Row 50 Overhead Squats (75,55) 1000m Row 25 Power Snatches **20min time cap $ Out Snatch Balance (6×3) **Build across to a moderate weight, no fails
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Wednesday 8.24.16 WOD
Monster Mash! WOD “Filthy Fifty” For Time: 50 Box jumps (24,20) 50 Jumping pull-ups 50 Kettlebell swings (35,25) 50 Steps Walking Lunge (L+R=2) 50 Knees to elbows 50 Push press (45,35) 50 Standing Weighted Back Wxtensions (45,35) 50 Wall ball shots (20,14) 50 Burpees 50 Double unders (x3) **35min time cap $ Out 100 Barbell […]
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Tuesday 8.23.16 WOD
Dynamic Effort Upper Strength Close Grip Bench (Bench Press 3×8, close grip at 60% + (10,5)) **FOR EXAMPLE: If you come to a week where you fail, making only 6 of your 8 reps at 225 lbs. close grip, switch your grip to medium grip, lower the weight and finish the reps. The next week […]
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Monday 8.22.16 WOD
Max Effort Lower WOD “Christine” 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ **20″ box jumps for both men and women $ Out 3 Rounds 10 Back Squats (65%+) 10 DB Bent Over Row (heavy) 10 Cal Assault Bike **Every time you rack the bar, increase weight by 10/5. This […]
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Sunday 8.21.16 WOD
Monster Mash! WOD “King Kong” 3 Rounds for Time of: 1 Deadlift, 455# 2 Muscle-Ups 3 Cleans, 250# 4 Handstand Push-Ups –At 15min start WOD #2– WOD #2 5min AMRAP 5 Thrusters 1 Round of ‘Cindy’ –3min Rest– 7min AMRAP 7 Thrusters 1 Round of ‘Cindy’ **Score total rounds + reps, pick up where you […]
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Saturday 8.20.16 WOD
WOD “Perfect 10” Teams of 2 5-4-3-2-1 AMRAP 10 HSPU 10 Hang Cleans (75,55) 10 Wall Balls (20,14) **P1 5min AMRAP, P2 Rest. Then P2 5min AMRAP, P1 Rest. Continue down the AMRAP ladder. P2 picks up where P1 left off. **Score combined rounds + reps of each individual AMRAP. You will have 5 scores […]
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Friday 8.19.16 WOD
Max Effort Lower WOD “Katie” In 20min: 5×7 Bear Complexes for max weight Then, at the 20min mark Sprint 800m and complete 1×7 bear complexes at max weight **Score = max weight (log time of completion in comments) **1 Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push […]
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Thursday 8.18.16 WOD
Dynamic Effort Upper Happy 4th Anniversary Main Line CrossFit – Ardmore WOD “Main Line” CFML opened 8.18.12 12min AMRAP 8 Power Cleans (135,95) 18 Box Jumps (24,20) Strength Close Grip Bench (3×8, close grip at 60% ) **FOR EXAMPLE: If you come to a week where you fail, making only 6 of your 8 reps […]
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Wednesday 8.17.16 WOD
Happy 3rd Anniversary CrossFit Main Line – Wayne (AKA. “R5”)!!! Monster Mash WOD #1 “R5” CrossFit R5 opened on 8.17.13 13min AMRAP 17 Hang Snatches (45,35) 8 Pull Ups EMOM -complete 5 Burpees **Score total reps, do not include burpees –5min Rest to WOD #2– WOD#2 3 Rounds 400m SPRINT 20 Bounds (30,24,24,20) –No Rest […]
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Tuesday 8.16.16 WOD
Dynamic Effort Lower WOD: 20min Alternating 20min EMOM Odd Minutes – 15/12 Cal Bike, Row Even Minutes – 3 Deadlifts (70%) + 25 Dubs (x1) **Rotate rounds with bike and row **Score total successful rounds, top score 20 **If you fail, rest as needed and restart with your group $ Out 3×12 Glute ham raises […]
