5.24.16 Box Brief
New Apparel arrives Friday! Pre-order yours now, limited sizes available. Email: Jacy@CrossFitMainLine.com
Tuesday 5.24.16 WOD
WOD NOTES Dynamic Effort Lower Strength Sumo Deadlift (6×3 @ 75%, speed pulls) WOD **Last completed 10.14.15 “1/2 “Kevin”” 3 Rounds 16 Deadlifts (185,115) 16 Hanging Hip Touches 400m Run with DBs (10,5) **Rx+ Run with DBs (15,10) **Use DBs and/or metal plates to run with Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, […]
Protected: Tuesday 5.24.16 WOD NOTES
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Monday 5.23.16 WOD
WOD NOTES Max Effort Upper Strength Power Snatch (2RM) **Do not TNG WOD “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups $ Out 4×15 Landmine Oblique Twist
Protected: Monday 5.23.16 WOD NOTES
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Sunday 5.22.16 WOD
Competition Day! WOD #1 “Regional Nate” 10 Rounds 4 Muscle Ups, ring or bar 7 HSPU 12 KB Swings (55,35) **20min time cap, add 1 sec for every extra rep **Scale 4MU = 8PU+8PU **Rx+ = Strict Ring, Strict HSPU, (70,55) –At 30min Begin WOD #2– WOD#2 “2015 Region Event 5” 3 Rounds 400m Run […]
Protected: Sunday 5.22.16 WOD NOTES
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Saturday 5.21.16 WOD
Announcement CrossFit Prom 5.21.16 Partner Up! WOD “Tag Team Title” **Last completed 10.24.16** Teams of 2 5 min AMRAP 5 KB Goblet Squats (55,35) 5 KB Swings (55,35) 5 min AMRAP 7 Push Press (95,65) 7 SDHP (95,65) 5 min AMRAP 10 Squats 10 Push Ups 5 min AMRAP 7 Box Jumps (24,20) 7 Pull […]
Protected: Saturday 5.21.16 WOD NOTES
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Friday 5.20.16 WOD
Announcement CrossFit Prom Sat. 8-12, Ardmore Max Effort Upper Strength Bench Press – Close Grip (3RM) Grip set inside shoulders WOD “It a 4 Letter Word!” **Score your time(s) in comments Movements TBA in class or available on WOD NOTES What access to the WOD NOTES? Email: Info@CrossFitMainLine.com $ Out 4×20 Hollow Rocks
