Wednesday 2.4.15 Competitor WOD
Explosive Strength Strength 3 Position Snatch (EMOM for 12min @ 60% Hang Snatch) **High Hang + Hang + Ground **Full Squat Snatch WOD “Infinite” 8 Rounds 8 Thrusters (95,65) 8 T2B **20min cap Abs/Core 4 x 30sec. GHD PVC Paddeling Finisher/Recovery 6 x 200 Row Sprints
2.3.15 Box Brief
Bladder Function Redux: Be Normal Not Common We’re back talking about pelvises and the rest of the south 40! This time we define what is normal for daily bladder function and what is “dys-normal” but unfortunately common. Dr. Dianna DiToro describes normal bladder function and why you should care about the fact that almost all […]
Tuesday 2.3.15 WOD
Dynamic Effort Upper Strength 4 Rounds Max C2B Max Kipping Pull Ups Max Strict Pull Ups **Perform unbroken, score lowest reps WOD “2min Drill” 2min at each movement, with 2min rest after each AMRAP 10 Power Snatches, max Burpees 15 Push Jerks max HSPU 20 HR Push Ups, max Air Squats 20 HR Push Ups, […]
Tuesday 2.3.15 Competitor WOD
Dynamic Effort Upper Strength 4 Rounds Max C2B Max Kipping Pull Ups Max Strict Pull Ups **Perform unbroken, score lowest reps WOD “2min Drill” 2min at each movement, with 2min rest after each AMRAP 10 Power Snatches, max Burpees 15 Push Jerks max HSPU 20 HR Push Ups, max Air Squats 20 HR Push Ups, […]
2.2.15 Box Brief
Can you use CrossFit as therapeutic tool to rewire yourself? “Why CrossFit Will Change Your Life (Funny)” After a divorce left him devastated, John Kim was looking for a way to heal. Here’s why CrossFit transformed his life, and why it might change yours. 1. A since of belonging 2. A chance to get back […]
Monday 2.2.15 WOD
Max Effort Lower Strength Back Squat (1RM – less than 10 reps after 50%) WOD “Secilla” 21-15-9-6-3 Cal Row Wall Balls (20,14) Deadlifts (255, 155) **20min time cap Extra Credit 3×15 DB Leg Raises
Monday 2.2.15 Competitor WOD
Max Effort Lower Strength Back Squat (1RM – less than 10 reps after 50%) WOD Secilla (Time) 21-15-9-6-3 Cal Row Wall Balls (20,14) Deadlifts (255, 155) **20min time cap Special Strength 3×12 Good Mornings Special Strength 3×10 Reverse Hyper *Heavy Abs/Core 3×15 DB Leg Raises Finisher/Recovery 50 banded leg extensions 50 banded leg curls
2.1.15 Box Brief
Progenex Pre-Order Get your Progenex pre-order to Jenn@CrossFitMainLine.com by Friday 2.6.15 to save 10%. Check out ProgenexUSA.com to see new products. 4 SIMPLE GYMNASTICS DRILLS FOR STRENGTH AND MOBILITY Click Here to Read More Gymnastics strength training provides countless benefits to those willing to commit to the process. By focusing on bodyweight progressions, athletes have […]
Sunday 2.1.15 WOD
Super Bowl Sunday Throwdown Gymnastics Accumulate 2min in an “L” Hang WOD Face Off and Throwdown Q1 7min AMRAP 200m Run 6 HSPU –2min Rest– Q2 5min AMRAP 100m Run 6 Ring Dips –2min Rest– Q3 3min AMRAP 50m Run 6 T2B –2min Rest– Q4 1min AMRAP
Sunday 2.1.15 Competitor WOD
Rest Day
