Month: April 2015

  • 5.1.15 Box Brief

    5.1.15 Box Brief

    Congrats to Mike Shine and Cate Kelly on a great 2015 CrossFit Open and Master Qualifier   **Welcome to Muscle Up May!** Looking for that infamous muscle up? Whether your goal is to perform a muscle up on the rings or bar the ‘Extra Credit’ during the month of May is designed to help you […]

  • Friday 5.1.15 WOD

    Friday 5.1.15 WOD

    Max Effort Lower Strength Box Squats (1RM – below parallel, narrow stance) 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 Ups ** Take barbell from ground $ Out 3×15 Single Arm DB Overhead Sit Ups **Anchor Feet 4×6 Ring Dips  

  • Friday 5.1.15 Competitor WOD

    Friday 5.1.15 Competitor WOD

    Max Effort Lower Strength Box Squats (1RM – below parallel, narrow stance) 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 Ups ** Take barbell from ground Special Strength 4×15 Weighted Hip Bridges Special Strength 4×6 Anderson Deadlifts Midline 3×15 Single Arm DB Overhead Sit Ups **Anchor Feet Finisher/Recovery 50 Banded Adductions 50 Banded Abductions  

  • 4.30.15 Box Brief

    4.30.15 Box Brief

    New Apparel Arrives in 2 weeks Pre-Order yours now. Limited Sizes available (see below) Email: Jenn@CrossFitMainLine.com Once they are sold out they are gone forever….              

  • Thursday 4.30.15 WOD

    Thursday 4.30.15 WOD

    Announcement: CrossFit Prom 5.16.15 Click Here for More Information Dynamic Effort Upper Strength Bent Over Row (12×2 @ 80% 1RM) **Superset bent over rows with pull ups Strength Pull-ups (12×2 banded – strict – kipping) *Note what type of pull up you completed WOD “Jack” 20-Minute AMRAP of: 10 Push Press (115,70) 10 Kettlebell Swings (55,35) 10 […]

  • Thursday 4.30.15 On-Ramp

    Thursday 4.30.15 On-Ramp

    @CFR5 On-Ramp Class #6 Skill Review: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups New Skill: SDHP Snatch Paleo & CrossFit? (after WOD) W.O.D.: 10min AMRAP: -5 Snatches -10 Lunges (L+R=2) -100m Run

  • Thursday 4.30.15 Competitor WOD

    Thursday 4.30.15 Competitor WOD

    Dynamic Effort Upper Strength Bent Over Row (12×2 @ 80% 1RM) **Superset bent over rows with pull ups Strength Pull-ups (12×2 banded – strict – kipping) *Note what type of pull up you completed https://conjugatefitness.wistia.com/medias/34hkngiomm WOD “Jack” 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″ In honor of Army Staff […]

  • Thursday 4.30.2015 Crossfit Kids

    Thursday 4.30.2015 Crossfit Kids

    Warm-up Mobility- calf roll outs – shoulder stretch Dynamic- run accessory- 25 KB swings Gymnastics Pull ups -strict -kipping -challenging Special Strength thrusters -5×5 lighter weight, mechanics focus Metcon AMRAP- 10 min 3 rope climbs 6 thrusters 9 burpees 12 sit ups  

  • Thursday 4.30.15 Barbell Club

    Thursday 4.30.15 Barbell Club

    @CFML a: High-Hang Clean + Clean (7×2+1) @50/60/70… If 70 is sharp, you may go up. 7 sets total. b: Front Squat (3×3) @80-83 3 sec pause on first rep c1: Snatch Push Press + OHS (4×3+1) Increase weight this week. 3 sec hold in OHS. c2: RDL (Romanian Deadlift) (3×8) Same weight as last week.

  • 4.29.15 Box Brief

    4.29.15 Box Brief

    CrossFit Prom Saturday 5.16.15 8-12pm At CrossFit Main Line – Ardmore Stop by Saturday 5.16.15 for a great event to celebrate our Main Line CrossFit community. This year we will hold the “CrossFit Prom” at the Main Line location (10E. Athens Ave. Ardmore, PA). Stop by, check out the decor, have your picture snapped in […]