Crossfit Mainsite Wod

2016-02-13

5 rounds for reps of:
1 minute of 185-lb. deadlifts - scale accordingly
1 minute of push-ups
1 minute of strict knees-to-elbows

Burpee BJ, Thrusters, C2B

2016-02-12

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)
7 Thrusters (155/105 lbs)
7 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Press (155/105 lbs)
9 Ring Dips

Back Squats, Row, Hang Squat Cleans, Lunges

2016-02-11

A.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

B.
Three rounds for time of:
Row 500 Meters
10 Hang Squat Cleans (155/105 lbs)
10 Alternating Front-Racked Reverse Lunges (155/105 lbs)

Power Snatches, Box Jump Overs

2016-02-10

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B.
For time:
5 Power Snatches (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Power Snatches (145/100 lbs)
20 Box Jump-Overs (24″/20″)
15 Power Snatches (135/95 lbs)
30 Box Jump-Overs (24″/20″)

Athletes may only use one barbell, and must switch out their own weights.

Press, Pistols, HSPU, Ring Dips, Double Unders

2016-02-09

A.
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from last week’s weight)
Rest 60 seconds
Alternating Pistols x 12-16 reps
(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
5 Strict Handstand Push-Ups
10 Toes to Bar
15 Ring Dips
30 Double-Unders

Humane Burpee

2016-02-13

warm up:
Halos
Sling shots
Figure 8's
swings
goblet squats
bootstrappers

A. Humane Burpee
15 - swings
10 - Goblet Squats
10 - Pushups
15 - swings
9 - goblet squats
9 - pushups
15- swings
8 - goblet squats
8 - pushups
etc., to 1 goblet squat + 1 pushup

B. Surprise!!

Simple and Sinister

2016-02-06

A. warm up + flow

B. Rolling 45's + 1/2 getups

C. Simple and Sinister
5 rounds of:
10 - swings, (pick your style)
5 x 1 Turkish Get Ups R/L=1

D. 3 rounds of:
10 - Sling shots, R/L
5 - Windmills, R/L
:30 Mega plank
2 - Arm Bar R/L 5 second pause hold

Double Time, Manmakers

2016-01-30

warm up:
Kettlebell flow complex

A. 4 rounds of:
Power Swings x 8
Double Rack Squats x 8

B.
25 Manmakers
(Every 2 minutes on the minute perform 5 jumping pull-ups)

*manmakers=row R/L, pushup, clean, push press w/double kettlebell

Medium Load

2016-01-23

A. Warm up + Arm Bar

B. Skill:
Rolling 45's

C. Two sets of:
Front Squat x :30R/L
Rest 10 seconds
Russian Swing x 1:00
Rest 10 seconds
1⁄2 TGU x :30R/L
Rest 10 seconds
Clean and Push Press :30R/L
rest 10 seconds
One Arm Row :30R/L
rest 10 seconds
Walkouts 1:00
1:00 rest, rinse and repeat 2 more times

D. Finisher: 3 rounds :30/:10
SB Slams
SB RS Twist
Pullover Sit Up

E. Mobility: Shoulder/thoracic

Stacking was Requested!!!!

2016-01-16

Here we go!

Stacking workouts are great ways to really ramp up the intensity of a workout - make sure you take rests where needed, but be sure to also do your best. Choose a moderate weight kettlebell for this workout.

Begin with :30 2 hand kettlebell swings
30 seconds rest

30 seconds 2 hand kettlebell swings
30 seconds push ups
30 seconds rest

:30 2 hand kettlebell swings
30 seconds push ups
30 seconds goblet squats
30 seconds rest

:30 2 hand kettlebell swings
30 seconds push ups
30 seconds goblet squats
30 seconds cleans Right
30 seconds cleans Left
30 seconds rest

:30 2 hand kettlebell swings
30 seconds push ups
30 seconds goblet squats
30 seconds cleans Right
30 seconds cleans Left
30 seconds lunges Right
30 seconds lunges Left
30 seconds rest

:30 2 hand kettlebell swings
30 seconds push ups
30 seconds goblet squats
30 seconds cleans Right
30 seconds cleans Left
30 seconds lunges Right
30 seconds lunges Left
30 seconds slingshots right
30 seconds slingshots left
30 seconds rest

1 minute 2 hand kettlebell swings
30 seconds push ups
30 seconds goblet squats
30 seconds cleans Right
30 seconds cleans Left
30 seconds lunges Right
30 seconds lunges Left
30 seconds sling shots R/L
30 seconds push press R/L
30 seconds halo (switch directions halfway through)

We will finish up the session with Russian Twists and planks

Dynamic Upper

2015-03-28

Close Grip Bench Press
65% of 1 RM/8 sets of 4

3 sets of 10 - rotating AHAP

Negatives - DB Bench (5-8 seconds descent)
Strict Press
Bent over DB Rows on Box

then
100 Hammer Curls (50 each arm)

Dynamic Lower

2015-03-26

Ulta Wide Grip DL - AHAP 4 sets of 12

then

9 sets of 3 AHAP Rotating
Front Squats
Bulgarian Split Squats with DB
Good Mornings w/ BB

then
100 ab mat sit-ups

Dynamic Upper

2015-03-24

Bench Press
65% of 1 RM/9 sets of 3 w/Bands

3 sets of 12 - rotating
DB Incline Bench
Skull Crushers with DB Each Hand
Wide Strict Pull-Ups

then
100 pikes

NEXT SESSION STARTS NOVEMBER 3RD

2015-10-22

Our next Meridian Youthfit 6-week cycle starts November 3rd. Send us an email signing your children up for this session.

Meridian Youthfit

2015-10-17

We just finished up a 6-week cycle with our young Youthfit athletes!!! We will start the 2nd cycle in a few weeks...........

2015-03-11

Warm-Up
Travel 10 meters and back alternating Superman/hollow

Focus
Strict pull-ups – use bands if necessary

Get Ready
Standing stretch – hands locked overhead
Downward dog

Workout
8:00 AMRAP
Max strict pull-ups
5 hollow rocks
10-meter hillbilly plyo-box prowler push (using 12”-20″ boxes or 10#-20 # medicine balls)

Game
Tug of War

Agility Ladders

2015-03-02

AMRAP in a given amount of time of

5 Jumping Pull ups

Agility ladder

5 dodgeball Wall balls

10 yd Crab walk

KIDS & TEENS

2015-02-24

Warm-Up
2x
12 mountain climbers
2 speed ladder passes (any foot in any square)

Focus
Jump for height (record in inches using chalked hands to mark reach on wall)

Get Ready
Bottom of the squat
Couch stretch (careful not to allow lumbar extension to compensate for tightness)

Workout
8:00 AMRAP
10 super-slow squats (hand/arm position can drive back position)
10 jumping jacks
10 walking lunges

5:30 TEENS

3x or 5:00
Handstand walk or bear crawl => 3 cartwheels => 10 Cossack squats => 10 one-legged side-to-side hops, each leg => 30 seconds in the bottom of the squat => 10 Spiderman lunges => 50-meter carioca => 50-meter high-knee skip

Skill
hollow position for pull ups

Prep
10 bandy pull downs
10 dot drills

AMRAP in 10

10 hurdle hops
5 pull ups
10 hurdle hops
10 push ups
10 hurdle hops
15 squats
10 hurdle hops

Hip Immersion

2016-02-13

This is a class you do not want to miss! Bring yoga mat, blocks and balls!!!!

Due to Weigh Ins for Weight Loss Challenge....

2016-02-06

Class cancelled today! SORRY, BACK ON TRACK NEXT WEEK!

Time to Get Core-ganized!!!

2016-01-23

It's all about the core today. You will need your yoga mat, yoga block and therapy balls. This class is limited to 20 people. We will be providing physio and core balls for this class.

CORE-GANIZED THIS SATURDAY

2016-01-19

THIS SATURDAY

Level 1 Yoga + SMR

2015-12-05

We will begin our class with 30 minutes of yoga and finish the last 1/2 of class with self massage.