Tuesday 3.24.15 Competitor WOD
Dynamic Effort Upper Strength Press Complex (3×5 Strict Press, 3×5 Push Press, 3×5 Power Jerk) @ 75% 1RM strict press + 15# **If you fail to complete all of the strict press or push press, stop decrease weight by 5# and continue with 3×5 power jerk WOD “DT” 5 Rounds for time: 12 Deadlifts, 155# / […]
3.23.15 Box Brief
15.4… Complete! 4 CrossFit Open WODs down. 1 to go!
Monday 3.23.15 WOD
Max Effort Lower Warm-up 11 Burpees **Burpees for Blaine day 2 Strength Good Mornings (3RM with a bent knee) WOD “Rolling on Dubs” 3 Rounds 22 Front Squats (95,65) 22 Box Jumps (20,20) 22 Pull Ups Extra Credit 3 x 20 Knee Raises w/ DB **Hold DB between feet, go for heaviest weight you can do […]
Monday 3.23.15 Competitor WOD
Max Effort Lower Warm-up 11 Burpees **Burpees for Blaine day 2 Strength Good Mornings (3RM with a bent knee) WOD “Rolling on Dubs” 3 Rounds 22 Front Squats (95,65) 22 Box Jumps (20,20) 22 Pull Ups Special Strength 1RM Box Squat @ 50% 1RM + max band tension Special Strength 3×6 Glute Ham Raises with hand […]
3.22.15 Box Brief
Don’t forget…. Yoga @ R5 11am Looking to complete 15.4 on Sunday? Please email Info@CrossFitMainLine.com. Sunday Open gym times are already filled with Barbell Club Athletes and Yoga. Chris Spealler’s Tips for Efficient Kipping Handstand Push Ups It’s one thing being able to do a kipping handstand push up, or even a few of them. […]
Sunday 3.22.15 WOD
Explosive Strength Strength Snatch (EMOM for 10min ) **If you fail do not repeat, decrease wait to last successful rep and continue. **Score your heaviest successful rep Min 1: 60% Min 2: 65% Min 3: 70% Min 4: 75% Min 5: 80% Min 6: 85% Min 7: 90% Min 8: 95% Min 9: 97.5% Min 10: […]
Sunday 3.22.15 Competitor WOD
Rest Day
3.21.15 Box Brief
Does cardio make you fat? Study says yes. Cardio may be the worst thing you can do if you are trying to lose fat, according to recent studies. In fact, if you want to gain weight, you should get on the treadmill or go out for a nice slow jog. For years we have been […]
Saturday 3.21.15 WOD
WOD Partner Up! “The Don” For time: 66 Deadlifts (110,75) 66 Box jump (24,20) 66 Kettlebell swings (55,35) 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters (55,35) 66 Wall ball shots (20,14) 66 Burpees 66 Double-unders In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June […]
3.21.15 Competitor WOD
Strength Clean Complex (Build up to a near max, Hang Clean + Clean) **These are full squat clean WOD “The Don” For time: 66 Deadlifts, 110# 66 Box jump, 24″ 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55# 66 Wall ball shots, 20# 66 Burpees 66 Double-unders In […]
