Main Line CrossFit @XFitMainLine
125 E. Swedesford Road, Wayne PA crossfitmainline.com 10 E. Athens Ave. Ardmore, PA Joined July 2012-
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ATHLETE NOTICE, UPDATED 3.14.20 || CrossFit Main Line - Wayne will close its doors, following the state-led response to stopping the spread of COVID-19. READ MORE: crossfitmainline.com/2020/03/13/cov…
Due to the local spread of COVID-19, CFML is closed for 14 days starting 3.13.20. For more information about how this impacts training and memberships over the next two weeks, read the CrossFit Main Line team's entire response on the CFML BLOG at crossfitmainline.com/2020/03/12/cov…
Thursday 3.12.20 Workout CROSSFIT CONDITIONING: “Vertigo” AMRAP 18: 10 Russian KBS 10 AbMat Sit-ups 10 x 10 Meter Shuttle Runs 20 Russian KBS 20 AbMat Sit-ups 20 x 10 Meter Shuttle Runs 30 Russian KBS 30 AbMat Sit-ups 30 x 10 Meter Shuttle Runs
Wednesday 3.11.20 Workout CROSSFIT SKILL: Midline Work 3 Giant Sets: 10 Rower Pike Ups 30 Hollow Body Scissor Kicks 50′ Quadruped Crawl CONDITIONING: “Bergeron Beep Test” EMOM for as long as possible: 7 Thrusters 7 Pullups 7 Burpees
Tuesday 3.10.20 Workouts CROSSFIT CONDITIONING: “Six Flags” Every 3:00 x 6 Rounds: 15/12 Calorie Assault Bike 30 Double Unders 3 Power Snatches Build in Power Snatch Weight Each Round
Monday 3.9.20 Workout CROSSFIT CONDITIONING: “Overkill” 21-15-9: Double Dumbbell Power Cleans Box Jump Overs Double Dumbbell Front Squats Toes to Bar
Saturday 2.29.20 Workout CROSSFIT CONDITIONING: “Fortitude” EMOM 30: Minute 1: 15/12 Calorie Row Minute 2: 15 Burpees Score is the total number of Reps for the entire workout.
Thursday 2.27.20 Workout CROSSFIT CONDITIONING: “PayPal” Teams of 3 AMRAP 20: 30 Strict Pull-ups 40 Strict Dumbbell Presses 50 Back Squats (Building)
Wednesday 2.26.20 Workout CROSSFIT STRENGTH: “Midline Work” Tabata Intervals Rounds 1-8: Side Plank Rounds 9-16: Flutter Kicks CONDITIONING: “Turbo Tax” AMRAP 15: 30/21 Calorie Assault Bike 30 Kettlebell Swings 30 Box Jumps 30 Deadlifts
Tuesday 2.25.20 Workout CROSSFIT CONDITIONING: “Double Jeopardy” On the 4:00 x 5 Rounds: 50 Double Unders 5 Bar Muscle-ups 5 Power Snatches (Building)
Monday 2.24.20 Workout CROSSFIT “Deadliest Catch” 3 Rounds: 9 Front Squats 7 Toes to Bar 5 Lateral Barbell Burpees 30/21 Calorie Row 3 Rounds: 9 Front Squats 7 Toes to Bar 5 Lateral Barbell Burpees 30/21 Calorie Row 3 Rounds: 9 Front Squats 7 Toes to Bar 5 Lateral Barbell Burpees
Sunday 2.23.20 Workout CROSSFIT CONDITIONING: “Sunday 60” 10-20-30: Single Arm Alternating Dumbbell Power Snatches Single Arm Dumbbell Hang Clean and Jerks Bike Calories
Saturday 2.22.20 Workout CROSSFIT CONDITIONING: “Iron Ranger” For Time 22 second Silence 94 Goblet Squats 94 Push-Ups 94 Sit-Ups 94 Russian Kettlebell Swings 22 Burpees
Friday 2.21.20 Workouts CROSSFIT STRENGTH: Deadlift Build to a Heavy 5 Reps CONDITIONING: “The Undertaker “ AMRAP 13: 60/45 Calorie Assault Bike Directly Into… 5 Deadlifts 15 AbMat Sit-ups 25 Double Unders
Thursday 2.20.20 Workout CONDITIONING: “Wise Men” AMRAP 3: Max Rounds of “Macho Man” Rest 3 Minutes AMRAP 3: Max Rounds of “Macho Man,” increased weight Rest 3 Minutes AMRAP 3: Max Rounds of “Macho Man,” increased weight
Wednesday 2.19.20 Workout CROSSFIT STRENGTH: “Beast Builder” EMOM 7: Thrusters Max Unbroken Reps at Each Barbell CONDITIONING: “Long Haul” 2 Rounds: 20 Push Presses 30 Single Dumbbell Box Step-ups 40 Burpees 50/35 Calorie Row
Tuesday 2.18.20 Workout CROSSFIT CONDITIONING: “Ground Ball” AMRAP 18: 100′ Walking Lunge 1 Rope Climb 15 Slam Balls 1 Rope Climb
Wednesday 2.12.20 Workout CROSSFIT STRENGTH: Hang Clean 15 minutes to build to a Heavy Single CONDITIONING: “Underrated” AMRAP 9: 30 Double Unders 1 Hang Squat Clean 30 Double Unders 2 Hang Squat Cleans 30 Double Unders 3 Hang Squat Cleans, etc…
Monday 2.10.20 Workout CROSSFIT STRENGTH: Bench Press CONDITIONING: “Swole Cycle” Tabata Protocol (:20 Work/:10 Rest) Strict Pull-ups Assault Bike Calories Push-ups Assault Bike Calories
Wednesday 1.29.20 Workout CROSSFIT CONDITIONING: “Buckle Up” AMRAP 5: 200’ Walking Lunge 50 AbMat Sit-Ups Max Calorie Row Rest 5:00 AMRAP 5: 100’ Dumbbell Walking Lunge 50 AbMat Sit-ups Max Calorie Row Rest 5:00 AMRAP 5: 200’ Walking Lunge 50 AbMat Sit-ups Max Calorie Row
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