Month: February 2017

  • Wednesday 3.1.17 WOD

    Friday Night Lights

    Bring a Friend Day! WOD “Tabata Fight Gone Bad” Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Wallballs (20,14) SDHP (75,55) Box Jumps (20,20) Push Press (75,55) Row For Cals **There is no additional rest between exercises. Each exercise […]

  • Protected: Wednesday 3.1.17 WOD NOTES

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  • Tuesday 2.28.17 WOD

    Michelle - Friday Night Lights '16

    Announcement Dr. Stu: Ardmore  4:30-6:30pm WOD Dynamic Effort Lower “Linchpin Test 5” For Time: 20 Back Squats (225/155 lbs) 2 mile Run 20 Back Squats (225/155 lbs) **From rack **Last completed 6.13.16 $Out Weighted Step-ups (3×8 @ 35% back squat (20,16″)) WOD NOTES

  • Protected: Tuesday 2.28.17 WOD NOTES

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  • 2.27.17 Box Brief

    • Friday Night Lights 17.1 Breakdown & Recap • How to submit score & validation –Upcoming Events– • Dr. Stu Wayne Tuesday 4:30-6:30pm • Bring a Friend Day, Wednesday • Friday Night Lights 17.2, Wayne 6:30 • Early registration starts Friday morning • Build On Row to Haiti, Saturday 2-6pm

  • Monday 2.27.17 WOD

    Jose - Ardmore

    Max Effort Upper WOD Happy 28th Birthday Jose! Enjoy this 28min AMRAP “4-Peat” 4min AMRAP 30 Dubs (x2) 15 Power Snatch (75,55,65,45) –4min Rest– 4min AMRAP 30  Dubs 12 Power Snatch (95,65,75,55) –4min Rest– 4min AMRAP 30 Dubs 9 Power Snatch (115,85, 95,65) –4min Rest– 4min AMRAP 30 Dubs 6 Power Snatch (135,95, 115,75) **Score […]

  • Protected: Monday 2.27.17 WOD NOTES

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  • Sunday 2.26.17 WOD

    Chief Petty Officer Nate Hardy

    Monster Mash! WOD “Nate” 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70,55 In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. To learn more about Nate click here $ Out 40 Alternating T2B *Alternating toes that touch the bar  

  • Protected: Sunday 2.26.17 WOD NOTES

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  • Saturday 2.15.17 WOD

    WOD “Balance of Powers” Teams of 2 2min AMRAP: Squat Cleans (135,95) 2min AMRAP: Push Jerks (135,95) 3min AMRAP: Squat Cleans (135,95) 3min AMRAP:  Push Jerks (135,95) 4min AMRAP: Squat Cleans (135,95) 4min AMRAP: Push Jerks (135,95) **Score total Squat Cleans + Jerks **Last complete 1.3.15 $ Out Have a great weekend WOD NOTES