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12.7.14 Box Brief
CrossFit Hoodies Have arrived. If you pre-ordered pick yours up at the Box. Only a few extras were ordered. If you want one ask your Coach. CrossFit Holiday Party 2.13.14 @ Kelly’s Taproom 6-8pm PROGENEX Pre-Orders now! Email jenn@crossfitmainline.com with your order. Order will be placed by Friday 12/12
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Sunday 12.7.14 WOD
Gymnastics 10min Handstand work **Work on holding a free handstand, if you can not kick up against wall, come to vertical position and try to release your heals from wall **If you can not kick up on wall spend this time working on kicking into supported HS or wall walks WOD CrossFit.com For time: 75 […]
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Sunday 12.7.14 Competitor WOD
Rest Day
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12.6.14 Box Brief
12.6.14 – Holiday Amazing Race • CrossFit Main Line will NOT hold classes • CrossFit R5 will be open 8:30am and 9:30am (babysitting will be available at both times) 12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm Progenex Taking PROGENEX Pre-Orders now! Email jenn@crossfitmainline.com with your order. Order will be placed by Friday 12/12
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Saturday 12.6.14 WOD
WOD “Dog Fight” Partner Up! EMOM for 30min 1 Clean Complex (135,95) 5 Box Jumps (24,20) 5 Sit Ups 5 Pull Ups **Clean Complex = Clean + Front Squat + STOH **Rotate partners every round **Score completed rounds **Pull Ups – modify to jumping pull ups Extra Credit Have great weekend Announcements 12.6.14 – Holiday Amazing […]
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Saturday 12.6.14 Competitor WOD
Weightlifting 1RM Clean and Jerk Complex • 2 Power Cleans + 1 Power Jerk WOD “Dog Fight” Partner Up! EMOM for 30min 1 Clean Complex (135,95) 5 Box Jumps (24,20) 5 Sit Ups 5 Pull Ups **Clean Complex = Clean + Front Squat + STOH **Rotate partners every round **Score completed rounds **Pull Ups – modify […]
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12.5.14 Box Brief
12.6.14 – Holiday Amazing Race • Rain or shine the Holiday Race is on, dress accordingly • CrossFit Main Line will NOT hold classes • CrossFit R5 will be open 8:30am and 9:30am (babysitting will be available at both times) • Chiropractic adjustments before the race. Donations will go to the CrossFit Main Line and […]
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Friday 12.5.14 WOD
Max Effort Upper Floor Press (1RM – in less than 10 reps after 50%) WOD “False Flags” 7 Rounds 200m Row 1 Snatch **Only 1 attempt to complete a full snatch each round. If you fail do not count towards score **Score total weight moved **20min Time Cap Extra Credit 200 banded push downs Announcements 12.6.14 […]
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Friday 12.5.14 Competitor WOD
Max Effort Upper Strength Floor Press (1RM – in less than 10 reps after 50%) WOD “False Flags” 7 Rounds 200m Row 1 Snatch **Only 1 attempt to complete a full snatch each round. If you fail do not count towards score **Score total weight moved and time of completion in comments **20min Time Cap Special […]