Monday 11.6.17 WOD
RowVember Starts Wednesday 11.8.17 Register Here Weekly CASH prizes and a chance to win a new Concept 2 Rower Strength Clean Grip Deadlift 3RM TNG *Begginner, 5×5 adding if form permits Intent: Working up to a challenging triple for the touch n go deadlift. Use a clean grip/hook grip. The goal is to work up […]
Sunday 11.5.17 WOD
RowVember Starts Wednesday 11.8.17 Register Here Weekly CASH prizes and a chance to win a new Concept 2 Rower Stregnth Power Clean+ Front Squat + Jerk 6×1 every 90s Intent: If comfortable work with ascending loads otherwise focus on improving movement patterns. Metcon 10min AMRAP Teams of 2 5 Burpees 10 S20H (115,75) 15 Air […]
Saturday 11.4.17 WOD
RowVember Starts Wednesday 11.8.17 Register Here Weekly CASH prizes and a chance to win a new Concept 2 Rower Metcon 30min AMRAP Teams of 2 1 Rope Climb 200 Meter Run 10 KBS (70,55) *One athlete completes a full round at a time. Rx+:(Legless Rope Climbs) L3: (55,35) L2: (5 Strict Pull-ups)(45,25) L1: (7 Ring […]
Ask me about November 30th…..
Heart-rate recommendations, Zone Training, Rate of Perceived Exertion (RPE): Recommendations How to guide our athletes with output recommendations As a CrossFit Athlete have you ever wondered how hard to push yourself in a workout? At CrossFit Main Line every workout is accompanied by the ‘intent’, a short descriptive that give the Athlete recommendations on exertion […]
Friday 11.3.17 WOD
RowVember Starts Wednesday 11.8.17 Register Here Weekly CASH prizes and a chance to win a new Concept 2 Rower Strength Front Squat 8×2 @ 80% Intent: Loading should be challenging but explosive, voume is high at 16 reps. Metcon “Green Light” 15-12-9 Squat Clean Thrusters (135,95) Burpee Box Jumps (24,20) Rx+: (155,105) (30,24) L3: (115,75) […]
Thursday 11.2.17 WOD
Register for RowVember Skill 8min EMOM Odd: Goat Skill 1 Even: Goat Strength 1 Skill Choices: Kipping or pull up, muscle up variation Strength Choices: RDL, Barbell Upright Row, Weighted Lunges Intent: Focus on 2 movements/muscle groups that need to be strengthened. Ask Coach for guidance here. Metcon 20min AMRAP Teams of 2 P1 90s […]
November Programming Breakdown
Programming Breakdown for November 2017 Click to View November Programming Overall, expect to see dedicated work for the upper-back. Single-arm farmer carries to improve frontal plane core competency will be crucial for improving the muscular related to stabilizing the spine and spinal health. These along with side-planks will occur more often. Additionally make sure you […]
Thursday 11.1.17 WOD
RowVember Starts November 8th Weekly $100 cash prizes & chance to win a new Concept 2 Rower Strength 1a: Weighted Pull-ups (4×1.1 (10s)) 1b) Single Arm DB Neutral Grip Push Press 4×5, build across Intent: Cluster work (intra-set rest) where the intent is for you to work up to a challenging set with or without […]
Tuesday 10.31.17 WOD
Metcon “Monster Mash” Teams of 2 60 Power Cleans (135,95) 600 Meter Run 60 Front Squats (135,95) 600 Meter Run 200 Double Unders 120 Burpees 600 Meter Run 60 T2B 600 Meter Run 60 S20H (135, 95) Rx: (115, 75) L2: (95, 65) (1x Single Unders) (Knee Lifts) L1: (75, 55) (1x Single Unders) (Knee […]
Monday 10.30.17 WOD
Strength Zercher Squat 3RM Beginner: Perform sets of 5 adding weight if form permits. Intent: After you get over the discomfort these become a great variation to develop anterior core and upper back. Use a yoga mat or knee sleeve to help with the discomfort. Metcon “Dead Ball V2” 10min AMRAP 10 Deadlifts (225,55) 20 […]
