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Monday 10.19.20 Workout
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August 2020 || Newsletter
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Saturday 9.20.19 Workouts
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Maggie’s stuffed bell pepper receipe
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Tuesday 6.13.17 W.O.D.
Mobility: 5min Foam Roll w. flexion/extension on tender spots 30s each spot – IT Bands – Quads – Lats Warm-up: 10min Grab a light KB and a box and complete: 10 Single Arm Russian Swings (5 ea arm) 10 KB Press (5 ea arm) 10 Alternating Step-ups 10 KB Rows each arm 10 SDHP 10 […]
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Friday 5.26.17 Box Brief
24 Hero WODs in 24 Hours Registration Main Line CrossFit Athletes, Registration is not required to attend normal class times. Class Schedule 24 in 24 asks for a donation outside of these times. Click here to register or donate at the door. Powered by Eventbrite
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Railyard- D11
The Main Line CrossFit Ardmore – Rail Yard Fitness Warm-up Teams of 4! 3 times at each 5 cal bike jumping jacks pulse squats jump rope Tabata Time! (AMRAP – Reps) 2 min bike :30 rest 2 min strict press :30 rest 2 min mountain climbers :30 rest 2 min dumbbell cleans :30 rest 2 […]
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Railyard- D10
The Main Line CrossFit Ardmore – Rail Yard Fitness Warm-up 6 AMRAP 30 jumping jacks 50 ft bear crawl 20 jumping lunges 50 ft crab walk 10 squats 50 ft high skips Workout (Time) 400 meter run 40 step ups 30 back squats 20 burpees x2 25 min time cap
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Railyard- D9
The Main Line CrossFit Ardmore – Rail Yard Fitness Warm-up Stretch quad hold knee hugs cross body hamstring hold Squat potato workout (AMRAP – Rounds and Reps) 10 AMRAP 10 knee raises 10 kettlebell swings 10 box overs rest 2 minutes 10 AMRAP 10 oh plate lunge 10 russian twist 10 burpees to plate
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Railyard- D8
The Main Line CrossFit Ardmore – Rail Yard Fitness Warm-up Stretch quad hold hamstring hold then, 3 rounds :30 jog in place :20 butt kicks :10 squats Tabata time!!! (AMRAP – Reps) 2 rounds 2 min bike :30 rest 2 min deficit deadlift :30 rest 2 min DB snatch :30 rest 2 min row :30 […]
