Mainland CrossFit

[...] Update: Stick to those Resolutions with CrossFit How Mainland CrossFit can help you actually achieve your New Years resolution this time We are a few weeks away [...]

[...] Update: February Announcements! CrossFit Tidal Wave and Mainland CrossFit have had a truly amazing 2015 so far. With the growing Mainland community and the addition [...]

[...] High Pulls with KB (70/53) The post Snatch Grip Deadlift and Pull Ups appeared first on Mainland CrossFit. [...]

[...] (70/44) Knee to Elbows Goblet Squats The post Back Squat + KB Swings appeared first on Mainland CrossFit. [...]

[...] Floor Press A2. 4 x 10 1 Arm Bent Over Row Workout of the Day (WOD) 10 min Ascending Ladder 5 Wall Balls 5 Burpees 10 Wall Balls 5 Burpees 15 Wall Balls 5 Burpees 20 Wall Balls, etc For 10 min. The [...]

[...] Update: Front Squat and Wall Balls SWOD (Strength Workout) A1. 4 x 5 (65. 70,75,80) Front Squat A2. 3 x 15 Facepulls with band * [...]

[...] Toes to Bar Workout of the Day (WOD) 4min Running Clock 4:00 to Complete: 30 KB Swings 20 Wall Balls 30 KB Swings Rest 1 Minute At minute 5, 4:00 to complete: 40 Sit Ups 20 Wall Balls 40 Sit Ups [...]

[...] Update: Overhead Squats and Wall Balls SWOD 4 x 5 Overhead Squat (50, 60, 65, 75%) A2. 3 x 15 Banded Scarecrows You need a strong [...] Overhead Squats and Wall Balls appeared first on Mainland CrossFit. [...]

[...] Update: Handstand Push Ups and Push Press Strength Workout (SWOD) A1. 4 x 5 Push Press (60, 65, 70, 75%) A2. 3 x 10 External Band Rotations Workout of the Day (WOD) EMOTM 14mins Even: [...]

[...] Update: 9/11 Memorial WOD Strength Workout (SWOD) 4 x 3 Push Press (75, 80, 85, 90) Workout of the Day (WOD) 9min AMRAP 9 KB Swings (53/35) 11 Abmats 20 Air [...]

[...] . GHD Back raise: 12 reps x 4 sets WOD 45 sec. AD sprint for max cal rest 2 minutes x 5 Day 4 A. Push Press 55% of 1 RM; 3 reps x 10 sets, rest 60 seconds B. Hang squat clean x 1 + squat clean x 1 x 5 [...]

[...] will be the chance of doing this. So the lift requires some technique, a surprising amount. The push press requires a press-like hand position at the start, not a jerk-like one. The hands must fully [...]

[...] Update: Front Squat and Jump Squat SWOD (Strength Workout) A. 4 x 3 (65, 70, 75, 85) Front Squat A2. 3 x 8 Kneeling Bench Mob WOD (Workout of the Day) EMOTM 10mins 5 Deck Squats 10 Jump Squats [...]

[...] 5 x 10 w/ turn out (11 and 1) C2. 4 x 10 Banded Scare Crows Lactic 21-15-9 (115/75) Power Clean Front Squat Knees to Elbows Aerobic Row 1k (26spm) 50 Wall Balls Run 1k (4 laps) Day 2 A. 5 x 5 Weighted [...]

[...] Update: Front Squats + Box Jumps Front Squats + Box Jumps Strength Workout (SWOD) A1. 4 x 5 Front Squat (60, 65, 70, 75%) A2. 3 x 10 Overhead Shrugs Front Squat Tips: Rack the bar closer - Yes, I [...]

[...] Update: Front Squat + Thrusters Strength Workout (SWOD) A1. 4 x 3 Front Squat (60, 70, 75, 85%) A2. 3 x 8 Calf Mobilization R & L Workout of the Day (WOD) 5min AMRAP 5 [...]

[...] Workout (SWOD) 5/3/1 1 1/4 Squat Workout of  the Day 30 Back Squats (155/95) 30 Pull Ups 50 Double Unders 20 Front Squats 20 Pull Ups 50 Double Unders 10 Overhead Squats 10 Pull Ups 50 Double Unders [...]

[...] Update: Muscle Snatch and Double Unders Muscle Snatch and Double Unders Strength Workout  (SWOD) A1. 5 x 5 Muscle Snatch A2. 4 x 8 Strict Toes to Bar Coach’s Tip: The [...]

[...] of the Day 3min Running Clock 5 Strict Pull Ups 3 Bear Complex (Add one complex each round) Double Unders in the Remaining Time 1min Rest 4 Rounds The Bear The post Romanian Deadlift and the Bear [...]

[...] more motor units throughout the lower body. Workout of the Day (WOD) 5 Rounds 10 Pull Ups 30 Double Unders 200m Run The post Leg Hypertrophy Week appeared first on Mainland CrossFit. [...]

[...] Update: Snatch Grip Deadlift Strength Workout (SWOD) A1. 4 x 5 Snatch Grip Deadlift (55, 60, 65, 75%) A2. 1 Trip Bottoms Up Waiter’s Carry per Arm Coach’s Tip: Set your [...]

[...] Update: Snatch Grip Deadlift + Box Jumps Strength Workout of the Day (SWOD) A1. 4 x 3 Snatch Grip Deadlift (55, 65, 75, 85%) A2. 3 x 4 KB Windmill Coach’s Tips: KB Windmill Start by holding the [...]

[...] Update: CROSSFIT WOD SNATCH GRIP DEADLIFT Strength Workout (SWOD) 5/3/1 Snatch Grip Deadlift Set your snatch starting position tightly and initiate the lift by pushing with the legs [...]

[...] Update: Snatch Grip Deadlift and Pull Ups Strength Workout (SWOD) 5/3/1 Snatch Grip Deadlift Workout of the Day (WOD) 10 min AMRAP 10 Pull Ups 10 Sumo Deadlift High Pulls with KB (70/ [...]