Saturday 8.20.16 WOD
WOD “Perfect 10” Teams of 2 5-4-3-2-1 AMRAP 10 HSPU 10 Hang Cleans (75,55) 10 Wall Balls (20,14) **P1 5min AMRAP, P2 Rest. Then P2 5min AMRAP, P1 Rest. Continue down the AMRAP ladder. P2 picks up where P1 left off. **Score combined rounds + reps of each individual AMRAP. You will have 5 scores […]
Friday 8.19.16 Box Brief
New Anniversary and Fall Apparel New Anniversary and Fall Apparel Pre-Orders start next week! Stay tuned……
Friday 8.19.16 WOD
Max Effort Lower WOD “Katie” In 20min: 5×7 Bear Complexes for max weight Then, at the 20min mark Sprint 800m and complete 1×7 bear complexes at max weight **Score = max weight (log time of completion in comments) **1 Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push […]
Thursday 8.18.16 Box Brief
A HUGE Thank you to the Main Line CrossFit Community for allowing Merrilee and I to do what we love, Coach and be a part of a great community. Cheers to a great 4 years and many more!
Protected: Sunday 8.21.16 WOD NOTES
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Protected: Saturday 8.19.16 WOD NOTES
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Protected: Friday 8.19.16 WOD NOTES
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Thursday 8.18.16 WOD
Dynamic Effort Upper Happy 4th Anniversary Main Line CrossFit – Ardmore WOD “Main Line” CFML opened 8.18.12 12min AMRAP 8 Power Cleans (135,95) 18 Box Jumps (24,20) Strength Close Grip Bench (3×8, close grip at 60% ) **FOR EXAMPLE: If you come to a week where you fail, making only 6 of your 8 reps […]
Protected: Thursday 8.18.16 WOD
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Wednesday 8.17.16 WOD
Happy 3rd Anniversary CrossFit Main Line – Wayne (AKA. “R5”)!!! Monster Mash WOD #1 “R5” CrossFit R5 opened on 8.17.13 13min AMRAP 17 Hang Snatches (45,35) 8 Pull Ups EMOM -complete 5 Burpees **Score total reps, do not include burpees –5min Rest to WOD #2– WOD#2 3 Rounds 400m SPRINT 20 Bounds (30,24,24,20) –No Rest […]
