-
Monday 12.21.15 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 Max Effort Lower Strength Suitcase Deadlift (3RM each side) You must complete weight on each side to score as RM WOD “Backslide” 10,9,8,7,6,5,4,3,2,1 Back Squat (155,105) 2,4,6,8,10,12,14,16,18,20 Pull […]
-
Sunday 12.20.15 WOD
Explosive Strength Strength Clean Complex (Build to a Heavy: Clean + Jerk + Narrow OHS) WOD “Home Alone” 5 Legless Rope Climbs 5 Clean and Jerks (155,115,135,95) 4 Legless Rope Climbs 4 Clean and Jerks (165,125,145,105) 3 Legless Rope Climbs 3 Clean and Jerks (185,135,155,115) 2 Legless Rope Climbs 2 Clean and Jerks (205,145,165,125) 1 Legless […]
-
Saturday 12.19.15 WOD
Holiday Party 12.19.15 Kelly’s Tap Room Bryn Mawr 6-9pm OPEN BAR! WOD Partner up or complete solo “12 Days of CrossFit” 1 HSPU 2 OHS (95,65) 3 Snatch (95,65) 4 Snatch Grip Dead Lifts (95,65) 5 Box Jumps (24,20) 6 K2E 7 Burpees 8 Kettlebell Swings (55,35) 9 Ring Dips 10 Walking Lunges (L+R=1) 11 […]
-
Friday 12.18.15 WOD
Announcement Holiday Party 12.19.15 Kelly’s Tap Room Bryn Mawr 6-9pm OPEN BAR! Max Effort Lower Strength Snatch Grip Deadlift (1RM ) WOD “The Griswolds” 15min AMRAP 1 HSPU to 6″ deficit (1 Wall Walk) 3 Burpee Ring Muscle Ups (Burpee C2B) 5 Deadlifts (225,135,155,105) 7 Bounds (30,24,24,20) $ Out 3x 1min middle, left, right Banded Static […]
-
Thursday 12.16.15 WOD
Announcement Holiday Party 12.19.15 Kelly’s Tap Room Bryn Mawr 6-9pm OPEN BAR! Dynamic Effort Upper Strength Hang Power Snatch (12×2 @ 70% 1RM) WOD “Blitzen” 5 Rounds 1000m Assault Bike 10 Burpee Bar Hops 10 SDHP (95,65,75,55) 10 Thrusters (95,65,75,55) Rest 1 Minute **20min time cap $ Out 3 Rounds 20 MB Sit Ups 20 Butterfly […]
-
Wednesday 12.16.15 WOD
Explosive Strength WOD “Cindy XXX” Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats **Athlete with the fastest time to complete Cindy XXX in unbroken […]
-
Tuesday 12.15.15 WOD
Dynamic Effort Lower Strength Back Squat (5×5 @ 75%) WOD “Old Sink or Swim” 3 Rounds: 7 Hang Squat Cleans (Rx+155,105,Rx105,75) 14 KB Swings (Rx+70,55,Rx55,35) 21 Box Jumps (Rx+24,20,Rx20,16) $ Out 99 Sit ups with feet anchored
-
Monday 12.14.15 WOD
Max Effort Upper Strength Split Jerk (1RM with 4sec pause in bottom) WOD “Amadeus” 3 Rounds 400m Row 21 DB Alternating Snatches (60,45) 7 Bar Muscle Ups **25min time cap $ Out 3 x 1min weighted plank
-
Sunday 12.13.15 WOD
Happy Chanukah! “8 Crazy Nights” 8 Rounds 8 Wall Balls (20,14) 8 T2B 8 Front Squats (75,55) 8 Burpee Bar Hops 8 Snatches (75,55) 8 KB Swings (55,35) 8 Goblet Squats (55,35) 8 Box Jumps (24,20) **45min time cap $ Out Have a Happy Chanukah!
-
Saturday 12.12.15 WOD
Announcements Saturday 12.12.15 – Holiday Amazing Race CrossFit Main Line – Closed CrossFit R5 – 8:30am, 9:30am WODs, No Open Gyms WOD “Saigon Kick” Partner Up! 20min AMRAP 100m Run 20 Sit Ups 20 KB Swings (55,35) 20 Wall Balls 20 Dubs (x3) **Each Round increase run by 100m and reps by 10 **One works […]
