Monday 8.17.15 WOD
Announcement 9.26.15 – Nutrition Seminar & Cooking Demo Only 15 spots remain, Email Jacy@CrossFitMainLine.com Max Effort Upper Close Grip Bench (3RM – Less than 10 reps past 50% ) **Hand inside of gnarling Why Narrow Grip? Shifts emphasis from large muscle of the shoulders and back to the triceps and forearms WOD “Cherry Garcia” 5 Rounds […]
Sunday 8.16.15 WOD
Announcement 9.26.15 – Nutrition Seminar & Cooking Demo Only 15 spots remain Email Jacy@CrossFitMainLine.com to reserve yours Explosive Strength Seated Box Jumps (For max height, score total inches) Sit on box at knee height WOD “Snatch Chief” 5 Rounds 3 Min. On 1 Min. Off 3 Power Snatch (135,95) 6 Push-Ups 9 Air Squats Score total […]
Saturday 8.15.15 WOD
9.26.15 – Nutrition Seminar & Cooking Demo Only 15 spots remain! Email Jacy@CrossFitMainLine.com to reserve your spot WOD “Thats my Jam!” Teams of 2 AMRAP 5 min. Max 100m sprints AMRAP 5 min. Max Bench Press (115,75) AMRAP 5 min. Max Cal Row AMRAP 5 min. Max T2B or Sit Ups (x2) AMRAP 5 min. […]
Friday 8.14.15 WOD
Announcement 9.26.15 – Nutrition Seminar & Cooking Demo Only 30 spots available! Email Jacy@CrossFitMainLine.com to reserve your spot Max Effort Upper Strength Sumo Deadlift High Pull (1RM – Less than 10 reps past 50% ) WOD “Half Baked” 4 Rounds 20 Wall Balls (20,14) Cal Assault Bike (16,14) 200m Run Forward 200m Run Backward $ Out […]
Thursday 8.13.15 WOD
Announcement 9.26.15 – Nutrition Seminar & Cooking Demo Email Jacy@CrossFitMainLine.com to attend Dynamic Effort Lower Strength Deadlift (6×3 @ 75% 1RM) **Do not touch and go, control eccentric and concentric motions WOD “Chunky Monkey” 30-20-10 OHS (95,65) DB Snatches (60,45)(L+R+2) $ Out 3 Rounds Plank – 1 Min. Flat + 30 Sec. Each Side
Wednesday 8.12.15 WOD
Explosive Strength WOD “Mr. Socko” EMOM for 7min Rd. 1 Power Snatch, Rd. 2 Power Clean, Rd. 3 STOH Min. 1 – 7 reps Min. 2 – 6 reps Min. 3 – 5 reps Min. 4 – 4 reps Min. 5 – 3 reps Min. 6 – 2 reps Min. 7 – 1 rep **Increase […]
Tuesday 8.11.15 WOD
Dynamic Effort Upper Strength Floor Press (9×3 @ 70% 1RM (3×3 Wide, 3×3 Normal, 3×3 Narrow)) WOD “Fran” 21-15-9 Thrusters, 95# / 65# Pull-ups $ Out 3 Rounds 20 Cal Assault Bike 20 Sit Ups, weighted 20 Back Extensions
Monday 8.10.15 WOD
Max Effort Lower Strength Clean From Blocks (1RM , bar just below knee height) **Use blocks or foam pads to raise the height of the bar WOD “3 Double Rankel” 3 Rounds of Double “Rankel” 12 Deadlifts (225,135) 14 Burpee Pull Ups 20 KB Swings (70,55) 400m Run **No time cap U.S. Marine Corps Sergeant John Rankel, […]
Sunday 8.9.15 WOD
Skill Review 10min Forward Roll Practice WOD “Lady and the Tramp” 7 Rounds 50m Sled Push 3 Forward Roll 5 Wall Climbs 7 T2B **30min time cap $ Out 60sec. Max Cal Assault Bike 60sec. Rest 90sec.Max Cal Assault Bike 90sec. Rest 120sec. Max Cal Assault Bike Details at GymnasticsWOD
Saturday 8.8.15 WOD
Partner Up! WOD “Herbie” Teams of 2 20min AMRAP 60 Cal Row, 60 Deadlifts 50 Cal Row, 50 Hang Cleans 40 Calorie Row, 40 Barbell Lunges 30 Calorie Row, 30 STOH 20 Calorie Row, 200 Meter Run ** 155,105 across all barbell movements **Lunges, back racked **Score total reps $ Out Have a great weekend! […]
