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Wednesday 11.8.17 WOD
RowVember starts today! Weekly Ca$h prizes & chance to win new concept2 rower! Register Here RowVember WOD #1 Row Max Distance in 2min **Top Female and Male win $50 Ca$h** Metcon “Cindy” 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups […]
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Wednesday 11.08.2017- Crossfit Teens
Warm-up Coach Choice New Skill Handstands HSPU Skill Review 1 mile Run Metcon (Time) 21-15-9 HSPU Deadlifts Box Dips/Ring dips
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Tuesday 11.7.17 WOD
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Skill 8min EMOM ODDs: 20-30s Kipping. Adv: T2B, Butterfly Pull-up EVENs: 10-20s L-Sit or L-Hold Adv: HS Walking Intent: Skill work similar to last week Thurs. Spend 10:00 learning the kip or refining current technique. Keep sets small to […]
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Tuesday 11.07.2017 Crossfit Pre-teens
Warm-up Coach choice Conditioning Med Ball Squat Toss 1- EMOM- 5×15 med ball front squat 2- EMOM- 5×15 sqaut jumps 3- Med ball squat jump and toss – 10 lb for 5x -12 lb for 5x -14 lb for 3x -20lb for 2x Metcon (AMRAP – Rounds and Reps) 15 AMRAP 10 DB floor press […]
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Monday 11.6.17 WOD
RowVember Starts Wednesday 11.8.17 Register Here Weekly CASH prizes and a chance to win a new Concept 2 Rower Strength Clean Grip Deadlift 3RM TNG *Begginner, 5×5 adding if form permits Intent: Working up to a challenging triple for the touch n go deadlift. Use a clean grip/hook grip. The goal is to work up […]
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Monday 11.6.2017 Crossfit Teens
Warm-up Coach choice Conditioning Med Ball Squat Toss 1- EMOM- 5×15 med ball front squat 2- EMOM- 5×15 sqaut jumps 3- Med ball squat jump and toss – 10 lb for 5x -12 lb for 5x -14 lb for 3x -20lb for 2x Metcon (AMRAP – Rounds and Reps) 15 AMRAP 10 DB floor press […]
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Sunday 11.5.17 WOD
RowVember Starts Wednesday 11.8.17 Register Here Weekly CASH prizes and a chance to win a new Concept 2 Rower Stregnth Power Clean+ Front Squat + Jerk 6×1 every 90s Intent: If comfortable work with ascending loads otherwise focus on improving movement patterns. Metcon 10min AMRAP Teams of 2 5 Burpees 10 S20H (115,75) 15 Air […]
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Saturday 11.4.17 WOD
RowVember Starts Wednesday 11.8.17 Register Here Weekly CASH prizes and a chance to win a new Concept 2 Rower Metcon 30min AMRAP Teams of 2 1 Rope Climb 200 Meter Run 10 KBS (70,55) *One athlete completes a full round at a time. Rx+:(Legless Rope Climbs) L3: (55,35) L2: (5 Strict Pull-ups)(45,25) L1: (7 Ring […]
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Ask me about November 30th…..
Heart-rate recommendations, Zone Training, Rate of Perceived Exertion (RPE): Recommendations How to guide our athletes with output recommendations As a CrossFit Athlete have you ever wondered how hard to push yourself in a workout? At CrossFit Main Line every workout is accompanied by the ‘intent’, a short descriptive that give the Athlete recommendations on exertion […]
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Friday 11.3.17 WOD
RowVember Starts Wednesday 11.8.17 Register Here Weekly CASH prizes and a chance to win a new Concept 2 Rower Strength Front Squat 8×2 @ 80% Intent: Loading should be challenging but explosive, voume is high at 16 reps. Metcon “Green Light” 15-12-9 Squat Clean Thrusters (135,95) Burpee Box Jumps (24,20) Rx+: (155,105) (30,24) L3: (115,75) […]
