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Friday 3.13.15 WOD
CrossFit Open 15.3 Inner Box Battle Top Score wins Compete Every Day Apparel WOD “CrossFit Games Open 15.3” 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders
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Friday 3.13.15 Competitor WOD
Max Effort Upper WOD “CrossFit Games Open 15.3” 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders Strength Bench Press (1RM Close Grip with micro band ) Special Strength 3 x Max Reps close grip floor press @ 50% 1RM Bench press Special Strength 4×10 DB Roll Back Extensions on Floor Midline […]
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3.12.15 Box Brief
The CrossFit Open season is almost halfway through and the excitement in the Box is growing. The last two Fridays have seen over 200 personal records set as Athletes metabolic and strength thresholds were tested. Workouts 15.1 and 15.1a were challenging but nothing was a bigger test than the return of the famous 2014 […]
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Thursday 3.12.15 WOD
Dynamic Effort Lower Strength Sumo Deadlift (6×3 Sumo Deadlift @ 55% 1RM + Band Tension) >300# 1RM green band <300# 1RM blue band WOD “Black Mamba” In 20min Complete: –800m Run– Then, 10 Front Squats 20 Hang Power Cleans 30 Deadlifts 40 Double unders (x3) **135, 95 across all movements **Score time Extra Credit 100 Sit […]
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Thursday 3.12.15 On-Ramp
@CFR5 On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls
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Thursday 3.12.15 Competitor WOD
Dynamic Effort Lower Strength Sumo Deadlift (6×3 Sumo Deadlift @ 55% 1RM + Band Tension) >300# 1RM green band <300# 1RM blue band WOD “Black Mamba” In 20min Complete: –800m Run– Then, 10 Front Squats 20 Hang Power Cleans 30 Deadlifts 40 Double unders (x3) **135, 95 across all movements **Score time Special Strength 1×8 Back […]
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Thursday 3.12.15 Barbell Club
@CFML A: Clean and Jerk (2×3+1×75, 2×2+1×80) up to 10 seconds rest between reps 3-4 warm-up sets 25 minutes B: Clean Pull (3x4x85) 5-10 minutes C: Back Squat (5x3x83) 3-4 warmup sets, then 5x3x78 20-25 min D: Plank (2×20) -optional- Plank/Side/Side 5 minutes
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3.11.15 Box Brief
New apparel arrives next week! Reserve yours now. Limited quantities available. Email Jenn@CrossFitMainLine.com to reserve yours Womens stock: XS-4 S-16, M-18, L-2 Mens stock: M-19, L-18, XL-8, XXL-1
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Wednesday 3.11.15 WOD
Gymnastics Bias Warm-up EMOM for 10min 15 seconds “L” sit/tuck + 10 Supermen WOD “Invisible Woman” 15min AMRAP 1 Man Maker (35,25) 1 Round of “Cindy” 2 Man Makers 1 Rounds of “Cindy” 3 Man Makers 1 Round of “Cindy” 4 Man Makers 1 Round of “Cindy” 5 Man Makers 1 Round of “Cindy”…….. **Continue […]
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Wednesday 3.11.15 On-Ramp
@CFML On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls
