Friday 3.24.17 WOD
*** Save The Date — 17.5 Friday Night Lights Party *** Celebrate the final Open WOD of the season Max Effort Upper Mobility Rotation and Pulling WOD Every 2min for 10min 3 Power Cleans 3 Jerks 2 Power Cleans 2 Jerks 1 Power Clean 1 Jerks **Score heaviest weight used, does not have to be […]
Protected: Friday 3.24.17 WOD NOTES
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Thursday 3.23.17 WOD
*** Save The Date — 17.5 Friday Night Lights Party *** Celebrate the final Open WOD of the season Dynamic Effort Lower Mobility Overhead Archetype WOD “Ancient Breath” 15min AMRAP 200m Run 12 DB Push Presses (45,25,35,15) 16 DB Step Back Lunges *Lunges done with DB’s at hang, step backwards $Out Snatch (2x (60%/2 65%/2 […]
Protected: Thursday 3.23.17 WOD NOTES
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Wednesday 3.22.17 WOD
*** Save The Date — 17.5 Friday Night Lights Party *** Celebrate the final Open WOD of the season Monster Mash! Please arrive early today to complete the below warm up before class time Warm Up 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips WOD […]
Protected: Wednesday 3.22.17 WOD NOTES
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Tuesday 3.21.17 WOD
*** Save The Date — 17.5 Friday Night Lights Party *** Celebrate the final Open WOD of the season Dynamic Effort Upper Mobility Press Archetype WOD “Steel Candle” 10-9-8-7-6-5-4-3-2-1 Bench Press (135,95,115,75) Strict Pull-ups *25 Dubs (35) after each round **20min time cap $Out Clean and Jerk (2 x (60% x2 65%x2 70%x2 75%x2) Score […]
Protected: Tuesday 3.21.17 WOD NOTES
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Box Brief 3.19.17
Week of 3.19.17 – WODs for the Week – 17.4 Scoreboard update – CrossFit Open 17.5 – FNL Ardmore • Open bar • Food – Congrats to ML girls BB Assoc.
Monday 3.20.17 WOD
*** Save The Date — 17.5 Friday Night Lights Party *** Friday, March 24 at The Main Line CrossFit – Ardmore Come out to Ardmore next Friday to throw down with our CrossFit family for the final Open workout of the season! Stick around after for food, drinks and an End-of-Open blowout party. Max Effort Lower Mobility Thoracic Flexion WOD Every […]
