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Sunday 1.17.16 WOD
Explosive Strength Strength Power Snatch (3RM Hang Power Snatch + OHS) **HPS+HPS+HPS+OHS **Complete as EMOM. Min 1-3 less than 50% Min 3-6 50-80% Min 6-10 1RM WOD #1 7min AMRAP Cals on Assault Bike **Score total Cals 7min Rest to WOD #2 WOD #2 “Pearls Before Swine” 7min AMRAP 9 Hang Snatches (95,65,75,55) 21 Dubs (x3) […]
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Sunday 1.17.16 WOD NOTES
Explosive Strength Mobility: 5min 5min Keg Stretch with barbell, work hands from snatch grip to clean grip. Hips stay on floor, drive chin to chest. Dynamic Warm Up: 5min Start slow, end fast. neurologically prime for WODs Strength: 10min Power Snatch (3RM Hang Power Snatch + OHS) **HPS+HPS+HPS+OHS **Complete as EMOM. Min 1-3 less than 50% […]
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Saturday 1.16.16 WOD
WOD Happy 41st Birthday Jonah! Join Jonah at the 8:30am WOD in Ardmore. Beat him at the 8:30am WOD and get a special treat from Viking Bakery! “Chase the Jonah!” Hedge your bets against your Partner or complete solo and chase Jonah! 200 Run 41 KB Swings (55,35,45,25) 41 Jumping Pull Upsa 200m Run 41 […]
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Friday 1.15.16 Box Brief
Sunday Recovery Yoga with Monika Brass starts January 17th at 1:00pm at the Ardmore location! The four-week session is free for our athletes, but space is limited so email jacy@crossfitmainline.com to reserve your spot.
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Friday 1.15.16 WOD
Max Effort Upper Strength Hang Power Clean (1RM ) WOD “The Far Side” 2 Rounds 1 Bear Complex (135,95,115,75) 15 Box Jumps (24,20,20,16) 2min Rest 2 Rounds 1 Bear Complex 15 Box Jumps 2min Rest 2 Rounds 1 Bear Complex 15 Box Jumps **1BC = (7) C +FS + PP + BS + BNP **BC does […]
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Friday 1.15.16 WOD NOTES
Max Effort Upper Mobility: 5min Coaches Choice Dynamic Warm Up: 5min Strength: 12min Hang Power Clean (1RM) NOTES: Work as 12min EMOM, Min 1-3 complete x2 HPC at >30%. Min 3-5 x1 HPC 30-60%, Min 6+ build to a new 1RM How? Athletes need to stand to full extension, organize and then load hamstrings back to […]
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Thursday 1.14.16 Box Brief
Happy 2016! We hope everyone had a great Holiday season filled with quality family time and good eats to toast another great year. Now its time to get back our focus and figure out our 2016 goals and your Main Line CrossFit family is here to help – gym oriented or not! The […]
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Thursday 1.14.16 WOD
Dynamic Effort Lower Strength Back Squat (EMOM for 10min x3, from rack @ 65%) WOD “Tumilson” 8 Rounds For Time of: 200m Run 11 Dumbbell Burpee Deadlifts (60,45) **In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” Thomas Tumilson, 35, of Rockford, IA, died on August 6, 2011 To learn more […]
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Thursday 1.14.16 WOD NOTES
Dynamic Effort Lower Mobility: 5min Work both exercises, 20 flexions each way. 0:00-1:45 http://www.mobilitywod.com/daily/sunday-january-3rd-2015/ Dynamic Warm Up: 5min Strength: 15min Back Squat (EMOM for 10min x3 @ 65%, from rack ) EMOM for 10min x3 Back Squats, from rack @ 60% NOTES: Why? Timing rest periods insures that Athletes perform strength movements in fatigued state, working different muscle […]
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Thursday 1.15.16 CrossFit Teens
Warm-up Leg Stretch Ankle, hip flexor Jumps- times 2 10 squat jumps 10 burpees 10 broad jumps Skill Review Front Squat– work up to wod weight Deadlift Rope Climb Metcon 5 Rounds 1 Rope Climb 2 Front Squat 3 Burpees 4 push Ups 5 Deadlifts Cool Down Hammy stretch
