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Sunday 2.7.16 WOD NOTES
Announcements Sat. 2.13 FREE Oly and Muscle Up Clinic for beginners Sun 2.14 Valentines Day WOD & Party Explosive Strength Skill Review 10min Pistol Practice WOD Happy Birthday Michal! Join Michal at the 9:30am WOD in Ardmore. “Mary” 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups NOTES: We do not […]
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Sunday 2.7.16 WOD
Announcements Sat. 2.13 FREE Oly and Muscle Up Clinic for beginners Sun 2.14 Valentines Day WOD & Party Explosive Strength Skill Review 10min Pistol Practice WOD Happy Birthday Michal! Join Michal at the 9:30am WOD in Ardmore. “Mary” 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups $ Out 3×12 Barbell […]
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Saturday 2.6.16 Box Brief
2016 Open Apparel Limited quantities available. Pre-order yours now, email Jacy@CrossFitMainLine.com Quantities and Sizes Available $30 Womens: XS 7, S 7, M 3, L 1 Men’s: M 7, L 7, XL 3, XXL 1
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Saturday 2.6.16 WOD
WOD “90210” Partner Up! 30min AMRAP 30 Dubs (x3) 10 DB Box Overs (45,35)(24,20) 10 Thrusters (75,55) 10 K2E –Then in 5min find 1RM Partner Deadlift– **Score rounds + reps and weight of partner deadlift $ Out Have a great weekend!
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Saturday 2.6.15 WOD NOTES
Dynamic Warm Up: 7min WOD: 35min “90210” Partner Up! 30min AMRAP 30 Dubs (x3) 10 DB Box Overs (45,35)(24,20) 10 Thrusters (75,55) 10 K2E –Then in 5min find 1RM Partner Deadlift– **Score rounds + reps and weight of partner deadlift NOTES: DB Box Overs, Athletes holds DB in each hand and steps onto and over […]
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Friday 2.5.16 WOD
Max Effort Upper Strength Floor Press (1RM ) In 25min Complete WOD #1 + WOD #2 WOD #1 2k Row (Time) Max Effort 2k Row –Rest As Needed To WOD #2– WOD #2 “Amanda” 9-7-5 Muscle-ups Snatch, 135#/95# **Full Squat Snatches **MU = bar or ring **MU = x1 unbroken set PU + 1 unbroken set ring […]
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Friday 2.5.16 WOD NOTES
Max Effort Upper Mobility: 2min Coaches choice Dynamic Warm Up: 5min Strength: 15min Floor Press (1RM ) NOTES: Why? Pure upper body push, removing any leg drive. focuses on chest, triceps and shoulders. Limits shoulder stress due to range of motion. How? Athletes will need their partner to deadlift the bar into position In 25min Complete […]
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Thursday 2.4.16 Box Brief
Oh NO! Did you forget to make those Valentines Day reservations? Order flowers? Or even worse, forget to buy a gift? No worries, CrossFit Main Line has you covered. Bring that lucky someone to the CrossFit Main Line on Sunday, February 14th for a great partner WOD, free babysitting, food, mimosas and bloody Mary’s to […]
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Thursday 2.4.16 WOD
Dynamic Effort Lower Strength Front Rack Reverse Lunge (3×10 (L+R=2) @ 10# over last week) WOD “Step By Step” 10,9,8,7,6,5,4,3,2,1 DB Squat Cleans (45,35,35,25) 200m Run **20min time cap $ Out 4×20 MB Sit Ups and Toss to Partner
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Thursday 2.4.16 WOD NOTES
Dynamic Effort Lower Dynamic Effort Lower Mobility: 4min 2min each side couch stretch Dynamic Warm Up: 5min Strength: 12min Front Rack Reverse Lunge (3×10 (L+R=2) @ 10# over last week) NOTES: Take from rack. The front rack lunge is generally used as an accessory exercise. For the next 3 weeks we will be using it […]
