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Wednesday 8.26.15 Competitor WOD
Explosive Strength Strength Clean (Muscle Clean 5×3) **Goal today is to exaggerate the 2nd pull to prepare for a 1RM clean on Saturday Strength Clean High Pull (3×5 @ 75% 1RM Power Clean) WOD Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats **If you fall behind […]
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8.25.15 Box Brief
Kill Cliff Cold Brew Coffee Now Available at the Box! Test it out and let us know what you think. If its popular we will keep it in stock. The most epic cold brew coffee ever captured in a can. It’s coffee as coffee should be — Slow brewed for 24 hours from 100% super […]
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Tuesday 8.25.15 WOD
Announcement 9.26.15 – Nutrition Seminar & Cooking Demo Only a few seats remain Email Jacy@CrossFitMainLine.com to reserve yours Strength Floor Press (9×3 @ 80% 1RM ) **3×3 Wide, 3×3 Normal, 3×3 Narrow **Complete all wide before moving to normal then narrow WOD “Peanut Chews” 21 Clean & Jerks (135,95) 21 Burpee Bar Hops 5 Rope Climbs […]
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Tuesday 8.25.15 On-Ramp
Announcement Starting September 19, 2015 On-Ramp will be held during the schedule below First Saturday of each month @ R5 Third Saturday of each month @ ML @CFR5 On-Ramp Class #1 Intro: What is CrossFit? What makes our CrossFit Different? New Skill: Air Squat Deadlift Rope Climbs Double Unders W.O.D.: “Goonies” 15min AMRAP 1 Rope […]
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Tuesday 8.25.15 Competitor WOD
Dynamic Effort Upper Strength Floor Press (9×3 @ 80% 1RM ) **3×3 Wide, 3×3 Normal, 3×3 Narrow **Complete all wide before moving to normal then narrow Strength Shoulder Press (1×8 @ 60% + micro band tensnion ) **5% increase from last week, maintain same band tension WOD “Peanut Chews” 21 Clean & Jerks (135,95) 21 Burpee Bar […]
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8.25.15 WOD NOTES
Dynamic Effort Upper Mobility: 8min Last week on this mobility. The focus is on shoulder mobility from poor posture while sitting, standing, etc. If large class split into two groups. Group 1: “The Hook”, 2min each side. Group 2: Foam Roll Lat, 2min each side. 0:00 – 1:50 http://www.mobilitywod.com/daily/wednesday-july-22nd-2015/ Dynamic Warm Up: 5min Strength: 15min Floor […]
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Monday 8.24.15 WOD
Announcement 9.26.15 – Nutrition Seminar & Cooking Demo Email Jacy@CrossFitMainLine.com to attend Only 12 seats remain! Max Effort Lower Strength Overhead Squat (3RM) **Take from rack, no more than 10 reps after 50% 1RM WOD “Scrapple” 40 Cal. Assault Bike 40 Front Squats (115,75) 40 Cal. Row 40 Back Squats (115,75) **No time cap $ Out […]
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Monday 8.24.15 On-Ramp
Announcement Starting September 19, 2015 On-Ramp will be held during the schedule below First Saturday of each month @ R5 Third Saturday of each month @ ML @CFML On-Ramp Class #1 Intro: What is CrossFit? What makes our CrossFit Different? New Skill: Air Squat Deadlift Rope Climbs Double Unders W.O.D.: “Goonies” 15min AMRAP 1 Rope […]
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Monday 8.24.15 Barbell Club
A: Power Clean + Clean (2×1+1×75, 2×1+1×78, 2×1+1×80) B: Shoulder Press (5×4-5×78) C: Front Squat (5×4-5×78) D: RDL (Romanian Deadlift) (3x5x92)
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8.24.15 WOD NOTES
Max Effort Lower Mobility: 6min 4min (2min each side) 4:30 – 5:29 http://www.mobilitywod.com/daily/thursday-august-20th-2015/ 2min, hanging from rig. Internally and externally rotate and hang from one arm. There is a lot of value in this basic mobility piece, decompression of the joints and spin. Dynamic Warm Up: 5min Strength: 15min Overhead Squat (3RM) **Take from rack, no more […]
