Category: WOD

Announcement 9.26.15 – Nutrition Seminar & Cooking Demo Contact Jacy@CrossFitMainLine.com Dynamic Effort Lower Strength Deadlift (15×1 @ 85% 1RM ) **Do not touch and go WOD “Cheez Wiz” In 13min Complete: 3 Rounds 30 Sec. Max Sit Ups 15 Deadlifts (185,115) 400m Run **Score total sit ups and time in comments **Choose your DL weight carefully, […]

Explosive Strength WOD “Chelsea” Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats **If you fall behind the clock keeps going for 30 minutes, see how many full rounds you can complete $ Out Accumulate 7min in a one elbow one foot plank. You may rotate positions, but can only […]

Announcement 9.26.15 – Nutrition Seminar & Cooking Demo Only a few seats remain Email Jacy@CrossFitMainLine.com to reserve yours Strength Floor Press (9×3 @ 80% 1RM ) **3×3 Wide, 3×3 Normal, 3×3 Narrow **Complete all wide before moving to normal then narrow WOD “Peanut Chews” 21 Clean & Jerks (135,95) 21 Burpee Bar Hops 5 Rope Climbs […]

Announcement 9.26.15 – Nutrition Seminar & Cooking Demo Email Jacy@CrossFitMainLine.com to attend Only 12 seats remain! Max Effort Lower Strength Overhead Squat (3RM) **Take from rack, no more than 10 reps after 50% 1RM WOD “Scrapple” 40 Cal. Assault Bike 40 Front Squats (115,75) 40 Cal. Row 40 Back Squats (115,75) **No time cap $ Out […]

Explosive Strength 400m Run (Time) Max Effort 400m Run ** 4 Attempts, partner up and have your partner time you with their phone WOD “Water Ice” 7 Rounds 30 Dubs (x3) 100m Sprint 12 Alternating DB Snatches (55,35) **You must alternate arms every DB snatch $ Out 3 Rounds Hollow Rock Hold :20 Static Hollow Rock […]

WOD Teams of 2 “Tasty Cakes” x10 Legless Rope Climbs 100 Push Ups 400m Partner Carry 100 Pull Ups 100 Bounds (20,20) 400m Partner Carry 100 Push Ups x10 Legless Rope Climbs **Modify Partner Carry by both partners carrying bumper plate (45,25) **No time cap $ Out Have a great weekend!  

Max Effort Lower Strength Clean (1RM: No Hook, No Foot, No Touch) WOD Happy Birthday Coach Kyle “The Tall Man” 10 Rounds 250m Row 15 Wall Balls (20,14) **30min time cap $ Out 3 Rounds 20sec. Scissor Kicks 20sec. Rest 20 sec. Flutter Kicks 20sec. Rest **Videos show movements on rings, we are performing on floor

Announcement  9.26.15 – Nutrition Seminar & Cooking Demo Only 15 spots remain, Email Jacy@CrossFitMainLine.com Dynamic Effort Upper Strength Floor Press (9×3@ 75% 1RM) **3×3 Wide,  3×3 Normal, 3×3 Narrow **Perform all wide, then all normal then all narrow WOD “Main Line” CFML opened 8.18.12 12min AMRAP 8 Power Cleans (135,95) 18 Box Jumps (24,20) $ Out 3×40 […]

Explosive Strength Strength 3 Position Clean (x3 Rounds: 60%+10#+10#) Squat Clean from Floor, Below Knee, Above Knee + Jerk WOD “R5” 13min AMRAP 17 Hang Snatches (45,35) 8 Pull Ups EMOM -complete 5 Burpees **Score total reps, do not include burpees $ Out 3 x Max reps Unbroken Sit Ups with feet anchored  

Announcement 9.26.15 – Nutrition Seminar & Cooking Demo Only 15 spots remain, Email Jacy@CrossFitMainLine.com Dynamic Effort Lower Strength Deadlift (12×2 @80% 1RM) **Conventional Deadlift **Do not touch and go WOD “Hazed and Confused” 12min AMRAP 5 Sumo Deadlifts (225,155) 10 Burpees 15 KB Swings (55,35) **Score Rounds + Reps $ Out 3×12 Reverse Hyper