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Sunday 6.14.15 WOD
Max Effort Lower Strength Back Squat (1 attempt Max Reps Back Squat (45,35)) **You may pause quickly at the top or bottom of the movement as momentum changes. You may not stop for a prolonged period of time. WOD 1 “Row N’ Rope” 4 Rounds 250m Row Sprint 3 Rope Climbs **Score time of completion **5min […]
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Sunday 6.14.15 Competitor WOD
Max Effort Lower Strength Back Squat (1 attempt Max Reps Back Squat (45,35)) **You may pause quickly at the top or bottom of the movement as momentum changes. You may not stop for a prolonged period of time. Strength Deadlift 4″ Negative (1RM – Less than 10 reps) Stand on pads 4″ off the ground WOD 1 […]
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6.13.15 Box Brief
7 things to know before trying Crossfit Click here to read the full article – Health.com Crossfit is a lot like cilantro or Keeping Up With The Kardashians—you either love it or loathe it. Crossfit Lingo Crossfit might as well have it’s own dictionary….. How to find a good coach Do your homework before joining a […]
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Saturday 6.13.15 WOD
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 one rest, run at the same time $ Out Have a Great Weekend!
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6.12.15 Box Brief
Burpees for Blaine Super Challenge – UPDATE We have made it to Day 80 and are looking forward to Day 100! In order to celebrate the end of the Burpees for Blaine Super Challenge, we are hosting an 11 hour BURPEETHON beginning at 2 p.m. on Sunday, June 28th and ending at 1 a.m. on […]
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Friday 6.12.15 WOD
Explosive Strength Warm-up • Split Jumps • x10 Depth Jumps into Broad Jump WOD “Going Down For Real” On a continuous running clock complete: 0:00 – 10:00min 1600m Run Max Power Cleans (135,95) –3min Rest– 13:00 – 20:00min 800m Run Max Power Snatches (115,75) –3min Rest– 23:00 – 27:00min 400mRun Max Thrusters (95,65) **Score total […]
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Saturday 6.13.15 Competitor WOD
Rest Day
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Friday 6.12.15 Competitor WOD
Explosive Strength Warm-up • Split Jumps (complete during dynamic warm up) • x10 Depth Jumps into Broad Jump • Single Leg Jumps Strength EMOM for 10min x2 Power Snatches **At 10min mark find 1RM Hang Snatch in 5min WOD “Going Down For Real” On a continuous running clock complete: 0:00 – 10:00min 1600m Run Max Power […]
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6.11.15 Box Brief
Progenex Pre-Order! Email Jenn your PROGENEX pre order if you’d like to receive the 10% discount! Jenn@CrossFitMainLine.com Click here to visit the Progenex website to see the offerings.
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Thursday 6.11.15 WOD
Max Effort Lower Strength Suitcase Deadlift (1RM – you must complete the weight on both sides) WOD “The Incredible Hulkstress” 21 Power Cleans (135,95) 21 Pull Ups 3 Rope Climbs 15 Power Cleans 15 Pull Ups 2 Rope Climbs 9 Power Cleans 9 Pull ups 1 Rope Climb Rope Climb modification = 2 hand over hand […]
