10.16.15 Box Brief
New 2015 Winter Hoodies Preorder Now (limited availability) Email Jacy@CrossFitMainLine.com to reserve yours Pre-orders end 10.23.15 Sizes Available: $50 Preorder Price XS-8, S-8, M-8, L-8, XL-8, XXL-2
Friday 10.16.15 WOD
Max Effort Upper Mobility Lifestyle Challenge – Mobility Day 16 Strength Shoulder Press (1RM from split position ) WOD “Fun Size” 18min AMRAP 5 Cal Assault Bike/Row 10 Toes Through Rings 15 KB Power Swings (55,35) $ Out 4min Tabata Sit Ups with feet anchored 4min Tabata Supermen _____________________________________ Lifestyle Challenge 10.1.15 – 10.30.15 Click Here […]
Friday 10.16.15 WOD NOTES
Max Effort Upper Mobility: 5min Lifestyle Challenge – Mobility Day 16 Strength: 15min Shoulder Press (1RM from split position ) NOTES: How? From rack, step back and secure barbell in front rack position in jerk split position at a normal split depth. Make sure weight is balanced and foot position is secure. Take a big breath […]
10.15.15 Box Brief
Poor Diet Sinks U.S. in Health Rankings By Andréa Maria Cecil Researchers of a study that looked at U.S. health over 20 years were surprised to find diet played a dominant role in burden-of-disease risk, surpassing tobacco use. Andréa Maria Cecil reports. Americans are dying younger and living their later years with more diseases than […]
Thursday 10.15.15 WOD
Dynamic Effort Lower Mobility Lifestyle Challenge – Day 15 Mobility Strength Overhead Squat (6×3 w/ earthquake bar @ 25% + 25% hanging) WOD “Hocus Pocus” 5 x 3min AMRAPs 3 Power Cleans (135,95) 6 Front Squats (135,95) 9 HR Push Ups 1min Rest **Rx+ (155,105) **Each AMRAP pick up where you left off, score total rounds […]
Thursday 10.15.15 WOD NOTES
Dynamic Effort Lower Mobility: 5min Lifestyle Challenge – Day 15 Mobility Dynamic Warm Up: 5min Strength: 15min Overhead Squat (6×3 w/ earthquake bar @ 25% + 25% hanging) NOTES: Insure that Athletes are working at a true 25% bar weight + 25% hanging, because it will be difficult to stable the weight overhead. Why? The addition […]
10.14.15 Box Brief
Lifestyle Challenge Week 1 Update Show Scroll down for scoreboard pictures
Wednesday 10.14.15 WOD
This Week! Mon: Fresh Meal Plan @ R5, chicken & waffles Wed: WheyCo @ R5, dispenser install Thur: Fresh Meal Plan @ ML, chicken & waffles Explosive Strength Mobility Strength Squat Clean (EMOM for 12min x1 @ 80%) WOD 1/2 “Kevin” 3 Rounds 16 Deadlifts (185,115) 16 Hanging Hip Touches 400m Run with DBs (10,5) **Rx+ Run […]
Wednesday 10.14.15 WOD NOTES
Explosive Strength Mobility: 5min Dynamic Warm Up: 5min Strength: 15min Squat Clean (EMOM for 12min x1 @ 80%) NOTES: Over the last 3 weeks we have completed high hang cleans to improve barbell speed and prevent early pulls. Today we will complete x1 heavy squat every min for 12 min. This is going to get heavy and […]
Tuesday 10.13.15 WOD NOTES
Dynamic Effort Upper Mobility: 5min Lifestyle Challenge – Mobility day 13 Dynamic Warm Up: 5min Strength: 15min Hang Power Clean (5×5 @ 70%, high hang) Complete Every 90sec. Hang Power Clean (5×5 @ 60%) **High hang NOTES: Complete this as an EMOM, Every 90sec complete 1×5. Why? The high hang clean will be used over the next […]
