2.17.15 Box Brief
Winter Storm Octavia Normal Schedule CrossFit Open starts next week Have you signed up? Games.CrossFit.com Open apparel arrives in a couple of weeks. Email Jenn@CrossFitMainLine.com to reserve yours. Only 25 men and 25 womens available.
Tuesday 2.17.15 WOD
Max Effort Lower Strength Clean Deadlift (3RM – use clean grip) WOD “Stay Puff” –In 6min complete– 18-15-12 Deadlifts (155,105) Burpees –In 5min complete– 12-9-6 Back Squats (155,105) Burpees –In 4min complete– 9-6-3 Cleans (155,105) Burpees **Score the time of each workout Extra Credit 4 x 20 MB Partner Toss (20,14)
Tuesday 2.17.15 Competitor WOD
Max Effort Lower Strength Clean Deadlift (3RM – use clean grip) WOD “Stay Puff” –In 6min complete– 18-15-12 Deadlifts (155,105) Burpees –In 5min complete– 12-9-6 Back Squats (155,105) Burpees –In 4min complete– 9-6-3 Cleans (155,105) Burpees **Score the time of each workout Special Strength 10RM Front Racked Barbell Step Up (20,16) Special Strength 4×10 Barbell Hack […]
2.16.15 Box Brief
Spinal Health/Stability for Athletes with Lumbar Issues Part 1 By: CrossFit Main Line & R5 Coach Ari Sherwood
Monday 2.16.15 WOD
Dynamic Effort Upper Strength Hang Snatch (3×3 @ 75% from blocks, above knee) Strength Hang Clean (3×3 @ 75% from blocks, bar above knee) WOD “Blue Monday” Infinite EMOM 1 Power Snatch (75,55) 5 Box Jumps (24,20) **Add one additional snatch EMOM **Once you fails, restart on round 1 for 20min **Score highest rounds + reps Extra […]
Monday 2.16.15 Competitor WOD
Dynamic Effort Upper Strength Hang Snatch (3×3 @ 75% from blocks, above knee) Strength Hang Clean (3×3 @ 75% from blocks, bar above knee) WOD “Blue Monday” Infinite EMOM 1 Power Snatch (75,55) 5 Box Jumps (24,20) **Add one additional snatch EMOM **Once you fails, restart on round 1 for 20min **Score highest rounds + reps Special […]
2.15.15 Box Brief
Don’t Forget…..Pull Up & Muscle Up Clinic Sunday 2.15.15 Pull Up & Muscle Up Clinic Location – CrossFit R5 10:30 – 11:30am Pull Up Clinic 11:30am – 12:30am Muscle Up Clinic No need to sign up in advance. Just show up! Join local Gymnastics Coach Beck Caplan for 2 gymnastics clinics focusing on CrossFit most […]
Sunday 2.15.15 WOD
Gymnastics Bias Warm-up 10min working on: • L sit Rope Climb • Legless Rope Climb • Rope Climb WOD “The Siren” 500m Row Rest 1:1 500m Row Rest 5 Minutes, then: 21-15-9 Pistols (L+R=2) Strict Ring Dips Push Ups **Score total time, including rest Extra Credit 4 x 30sec. L sit hold **Paralette or box
Sunday 2.15.15 Competitor WOD
Rest Day
2.14.15 Box Brief
Valentines Day Partner WOD & Party On Saturday, February 14th, bring in your Valentine or partner up with someone at the Box for a great Valentine’s Day themed workout and party. Our very own Chef Paul will be bringing in appetizers and we will have a mimosa and bloody mary bar for your post WOD cool […]
