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Friday 1.1.16 WOD
Holiday Schedule 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Max Effort Upper WOD “2016” 20 Rounds 1 Clean & Jerk (155,105,115,75) 6 Pull Ups/Push Ups **Alternate rounds of pull ups with push ups Strength Press from Split Position (1RM, from the rack) **Perform this outside of class time $ Out 3×20 Banded Oblique Crunches **Attach […]
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Thursday 12.31.15 WOD
Holiday Schedule 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Dynamic Effort Lower WOD CrossFit.com 151204 3 Rounds 10 DB Power Snatches, Left Arm 10 DB OH Squats, Left Arm 10 L-Pull Ups 10 DB Power Snatches, Right Arm 10 DB OH Squats, Right Arm 10 […]
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Wednesday 12.30.15 WOD
Holiday Schedule 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Explosive Strength Strength Snatch (1RM from 2″ deficit, no foot, no hook ) WOD Happy 31st Birthday Coach Lea! For Time: 31 Deadlifts (95,65,75,55) 31 Hang Cleans 31 Front Squats 31 Push Press 31 Burpees 31 Push […]
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Tuesday 12.29.15 WOD
Holiday Schedule 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Dynamic Effort Upper Strength Turkish Get Up (1RM, each side) WOD “Zuul” 7min AMRAP 20 KB Swings (70,55) 20 Dubs (x3) 30 KB Swings (55,45) 30 Dubs (x3) 40 KB Swings (45,35) 40 Dubs (x3) 50 KB […]
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Monday 12.28.15 WOD
Holiday Schedule 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Max Effort Lower Strength Deadlift (1RM to 3″ deficit, conventional stance) WOD “Sabotage” 17min AMRAP 30 Cal Row 30 Cleans (135,95,95,65 20 Cal Row 20 Clean (165,115,115,75) 10 Cal Row 10 Cleans (195,135,135,95) **Score total cals + […]
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Sunday 12.27.15 WOD
The Main Line CrossFit Boxes will be hosting the 2015 Garage Games Masters WODs today. All Athletes are welcome to attend. During the 8:30 and 9:30am WODs we will complete 3 different WODs. Feel free to stick around and complete all 3. Click here to sign up. **Registration is not required to attend. Schedule 8:30-9:30am: WODs […]
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Saturday 12.26.15 WOD
WOD “A Boy Named Sue” Teams of 2 Every 10min start a new benchmark: “FRAN” 21-15-9 Thrusters (95,65) Pull Ups –Then– “ELIZABETH” 21-15-9 Power Cleans (135,95) Ring Dips –Then– “KAREN” 150 Wall Balls (20,14) **With remaining time complete 1 of the following: Max Calorie Row, Max Burpees, Max Dubs (/3),Each movement must be completed one […]
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Friday 12.25.15 WOD
Merry Christmas Box Closed Holiday Schedule 12.24.15 – 6:00am, 9:30am and 12:00pm WODs only 12.25.15 – Both Boxes Closed 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only
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Thursday 12.24.15 WOD
Holiday Schedule 12.24.15 – 6:00am, 9:30am and 12:00pm WODs only 12.25.15 – Both Boxes Closed 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Dynamic Effort Lower WOD “Krampus” 30 Thrusters + 100 Dubs 20 Thrusters + 75 Dubs 10 Thrusters + 50 Dubs **Rx+ 95,65 + […]
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Wednesday 12.23.15 WOD
Holiday Schedule 12.24.15 – 6:00am, 9:30am and 12:00pm WODs only 12.25.15 – Both Boxes Closed 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Explosive Strength WOD “Blue Christmas” 5min AMRAP 5 Hang Squat Snatches (95,65,75,55) 10 Burpees Bar Hops –3min Rest– 5min AMRAP 5 HSPU 10 […]
