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Saturday 4.15.17 WOD
Mobility Pigeon Complex WOD “Lip Sync Battle” 5 Rounds 500m Row 400m Run –Then– 5 Rounds 50m Sled Push (50,25) 15 T2B 200m Run **Athletes move through in order. As soon as one athlete clears a movement, the next can start. Teamwork is the process of working collaboratively with a group of people in order […]
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Saturday 4.15.17 WOD
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D. Mobility Pigeon Complex https://goo.gl/tUJcMO I (Time) Partner Up 100 Calorie Row 50 Burpee Bar Hops 50 Squat Cleans (115,75,95,65) 50 Alternating T2B (L+R=1) 50 Squat Cleans 50 Burpee Bar Hops 100 Calorie Row $ Out Have a great weekend!
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Protected: Saturday 4.15.17 WOD NOTES
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Friday 4.14.17 WOD
Mobility Hips WOD “Ten more than 20” 400m Plate Run (45,25,35,15) 30 Burpees to plate hop 400m Plate Run 30 Deadlifts (135,95,115,75) 400m Plate Run 30 Front Squats (135,95,115,75) 400m Plate Run $Out Overhead Squat (Heavy Single) Snatch Balance (Heavy Single) WOD NOTES
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Friday 4.14.17 WOD
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D. $Out: Overhead Squat (Heavy Single) Mobility Hips https://goo.gl/IyOoNH 1: Ten more than 20 (Time) 400m Plate Run (45,25,35,15) 30 Burpees to plate hop 400m Plate Run 30 Deadlifts (135,95,115,75) 400m Plate Run 30 Front Squats (135,95,115,75) 400m Plate Run $Out: Snatch Balance (Heavy […]
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Railyard D6
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – Rail Yard Fitness D 6 (AMRAP – Reps) 3 Rounds :60 skull crushers :30 rest :60 box jumps :30 rest :60 hammer curls :30 rest :60 pull up :30 rest :60 row :30 rest :60 barbell row :30 rest Warm-up in 5 min 5 […]
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Protected: Friday 4.14.17 WOD NOTES
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Thursday 3.13.17 WOD
Mobility Shoulder, external rotators WOD “Adaptation To Fitness” 27-21-15-9 Power Snatch (75,55) Wall Balls Cal Row $Out 10min EMOM 10 cal Bike WOD NOTES
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Thursday 4.13.17 WOD
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D. Mobility Shoulder, external rotators https://goo.gl/OKDE0w 1: SPF (Time) 10-8-6-4-2 Bench Press (135,95,115,75) Strict Pull Ups 400m Row (damper 10, 4″ incline) 10-8-6-4-2 Bench Press (135,95,115,75) Strict Pull Ups $Out: Power Snatch (x5 (x2 Snatch Pull + x2 Power Snatch)@70%))
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Protected: Thursday 4.13.17 WOD NOTES
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