Tuesday 3.17.15 WOD
Dynamic Effort Lower Strength Sumo Deadlift (6×3 Sumo Deadlift @ 60% 1RM + Band Tension ) >300# 1RM green band <300# 1RM blue band WOD “Lucky Charms” 200m Run 17 Deadlifts (225,135) 17 Burpees Bar Hops 200m Run 17 Front Squats (135,95) 17 Burpess Bar Hops 200m Run 17 OHS (95,65) 17 Burpees Bar Hops 200m […]
Tuesday 3.17.15 Competitor WOD
Dynamic Effort Lower Strength Sumo Deadlift (6×3 Sumo Deadlift @ 60% 1RM + Band Tension ) >300# 1RM green band <300# 1RM blue band WOD “Lucky Charms” 200m Run 17 Deadlifts (225,135) 17 Burpees Bar Hops 200m Run 17 Front Squats (135,95) 17 Burpess Bar Hops 200m Run 17 OHS (95,65) 17 Burpees Bar Hops 200m […]
3.16.15 Box Brief
Don’t forget to submit your 15.3 Open WOD Score on Games.CrossFit.com THE FAT LOSS “SECRET”- YOU’RE JUST NOT WORKING HARD ENOUGH I’m tired of it. People come to me seeking some magical advice in terms of an exercise machine or routine that will transform their body. Many do it either in preparation for a […]
Monday 3.16.15 WOD
Max Effort Upper Strength Press Complex 7×1 (x1 Push Press, x 2 Power Jerk, x3 Split Jerk) **Complete the first 2 sets as a warm up 1min apart **Complete the next 5 sets 2min apart, building to a heavy complex WOD “Boo Berry” 15min AMRAP 8 T2B 4 Power Cleans (155,105) 30sec. Rest **Score rounds […]
Monday 3.16.15 Competitor WOD
Max Effort Upper Strength Press Complex 7×1 (x1 Push Press, x 2 Power Jerk, x3 Split Jerk) **Complete the first 2 sets as a warm up 1min apart **Complete the next 5 sets 2min apart, building to a heavy complex WOD “Boo Berry” 15min AMRAP 8 T2B 4 Power Cleans (155,105) 30sec. Rest **Score rounds […]
3.15.15 Box Brief
Looking to complete 15.3 on Sunday? Please email Info@CrossFitMainLine.com. Sunday Open gym times are already filled with Barbell Club Athletes. Don’t forget to submit your 15.3 score
Sunday 3.15.15 WOD
Gymnastics Bias Gymnastics EMOM for 10min Odds: 10sec. HS Hold on Paralletes or DBs Evens: x1 3sec. Negative HS on Paralletes or DBs WOD “Red Arrow” — Buy In: 800m Run — 10 Rounds 10 K2E 10 Overhead Barbell Lunges (45,35)(L+R=2) — $ Out: 800m Run — **Score time Extra Credit Plank 3 x max […]
Sunday 3.15 15 Competitor WOD
Rest Day
3.14.15 Box Brief
Don’t forget! Yoga today 1pm @ ML
Saturday 3.14.15 WOD
WOD Partner Hero WOD “Moon” Teams of 2 25min AMRAP 10 DB Hang Split Snatches Right Arm (55,35) x2 Rope Climbs 10 DB Hang Split Snatches Left Arm (55,35) x2 Rope Climbs **Score total reps **You must alternate feet in the split snatch sets Extra Credit Have a great weekend! U.S. Army Specialist Christopher Moon, […]
