CrossFit Mainstreet

10580 Main Street

Fairfax, VA 22030

(571) 337-6274

info@crossfitmainstreet.com

OVERHEAD SQUATS, DEADLIFTS, FRONT RACK LUNGES AND BURPEES

Establish a new Overhead Squat 1 rep max

then…

Amrap 15

8 Deadlifts 135/95 pounds

6 Front Rack Lunges, 135/95 pounds

4 Burpees

post rounds completed

Finisher 10+ Minutes on stretching and mobility

 

POWER CLEANS AND "CINDY"

Establish a new Power Clean 1 rep max

then….

“Cindy”

Complete as many rounds as possible in 20 minutes of:

5 Pull Ups

10 Push Ups

15 Squats

post rounds completed

BACK SQUATS AND MINUTE DRILLS

Back Squat 5 reps @ 75 %

Back Squat 3 reps @ 80%

Back Squat 5+ reps @85%

then…

3 Rounds a minute each for total reps of:

Toes to bars,

Box jumps 20 inch box,

Wall Climbs,

Goblet squats 53/35,

There is no rest between exercises.

Post total reps from all intervals.

MAX SNATCHES AND JENNY'S BIRTHDAY CHIPPER

Establish a new Snatch 1 rep max

then…

Jenny Poon’s Birthday workout!

For time:

400 meter run

25 Hand Release Push Ups

400 Meter run

25 Sit Ups

400 Meter run

25 Kettlebell Swings 53/35 pounds

400 Meter run

post time completed

 

PUSH PRESSES, ROWING, THRUSTERS AND PULL UPS

Establish a new Push Press 1 rep max

then…

“Jackie”

For time:

1000 meter row

50 Thrusters 45/30 pounds

30 Pull Ups

post time completed

Finisher 20 Handstand Push ups for time

11AM OLYMPIC LIFTING CLASS

Olympic lifting class with coach Adrian!!! (10 dollar drop in)

OLY WORK OR OPEN GYM

Come in today at 10 am and work on your Olympic Lifts with Coach Adrian!!!  (10 Dollar Drop in)

Also...

Regular Open gym and WOD make up class is 1130am to 1230 pm

POWER SNATCHES AND CHARLES'S BIRTHDAY WORKOUT!!!

Power Snatch 1 rep max

then...

Happy Birthday Charles Olson!!!!

For time:

29 Calorie Row

29 Box Jumps, 24/20 in

29 Power Snatches 75/55 pounds

29 Wall Balls, 20/14 pounds

29 Ring Dips

29 Wall Balls, 20/14 pounds

post time completed

 

BENCH PRESSES, HANDSTAND PUSH UPS, AND RUNNING

Bench Press 5 reps @ 75%

Bench Press 3 reps @ 80%

Bench Press 5+ reps @ 85%

then…

“Rosa”

5 rounds for time

10 Handstand Push Ups

400 Meter Run

post time completed

BACK SQUATS, POWER CLEANS, DOUBLE UNDERS, MUSCLE UPS AND PISTOLS

Back Squat 5 reps @ 75 %

Back Squat 3 reps @ 80%

Back Squat 5+ reps @85%

then…

“Quang’s going away WOD”

For time:

50 Double Unders

10 Power Cleans (155/105)

50 Double Unders

10 Power Cleans (155/105)

5 Muscle Ups

50 Alternate leg pistols

50 Double Unders

post time completed

Page 1 of 113

Start
Prev
1

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit