Category: Uncategorized

  • Railyard- D7

    The Main Line CrossFit Ardmore – Rail Yard Fitness Warm-up Row vs. Plank Partner up 200 m row while partner holds plank switch complete 3 rounds each- total of 600 m row Metcon (AMRAP – Reps) Workout6 AMRAP 10 ring rows 10 weighted lunge 10 cal row rest 1 min 6 AMRAP 10 bicep curl […]

  • 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!

  • 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 […]

  • 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 […]

  • 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%))

  • D5

    The Main Line CrossFit Ardmore – Rail Yard Fitness Cardio is Hardio (AMRAP – Reps) :60 runners lunge touch :30 rest :60 banded walk outs :30 rest :60 globe jumps :30 rest :60 back lunge to hop :30 rest x3 D 5 (Weight) Power Up 3 x 10 back squats 3 x 12 good mornings […]

  • Wednesday 4.12.17 WOD

    The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D. Happy Birthday Coach Byrnsey! Mobility Old School Hip Circuit + Pass Throughs Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back […]

  • Tuesday 4.11.17 WOD

    The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D. Mobility Internal Shoulder Rotation https://goo.gl/gdm4V1 1: Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups $Out: Front Squat (x2 ( 5@60%, 5@65%, 5@70%)) **Score 2x5x70% Jim – Wayne

  • 4.10.17

    The Main Line CrossFit Wayne – Rail Yard Fitness Round and Round (AMRAP – Reps) 5min AMRAP 10 Cal Row 10 Burpees *2min Rest* 5min AMRAP 80 Jump Rope 10 Knee Raises *2min Rest* 5min AMRAP 21 Box Jumps 10 Med Ball Presses *2min Rest* 5min AMRAP 10- 10m Shuttle run 10 KB Lunges

  • Abril 2017 begins!

    Abril 2017 begins!