Wednesday 4.26.17 WOD
Mobility 3min weighted squat test WOD “Wes” Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in. box 3 cleans, 185 lb. Then, run 800 meters with a 25-lb. plate **Squat cleans **Women: 20″, 115# clean, 15# plate) –40min time cap– U.S. Navy Lt. J. Wesley […]
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 […]
Protected: Wednesday 4.26.17 WOD NOTES
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Tuesday 4.25.17 WOD
Mobility Keg Stretch WOD “Kettlebell Hell” 15,12 Cal bike 20 KB Snatch (55,35,45,25) 40 Goblet Squats (55,35,45,25) 15,12 Cal bike 20 KB Snatch 40 Goblet Squats 15,12 Cal bike 20 KB Snatch 40 Goblet Squats **snatch, 10 each arm $ Out 10min EMOM Odds: 15/12 Cal Row Evens: 10 Front Squats @ 60% WOD NOTES
4.24.17 Box Brief
Protected: Tuesday 4.25.17 WOD NOTES
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Monday 4.24.17 WOD
Mobility Overhead Archetype WOD “Tiger Balm” 21 -18 -15 -12 – 9 – 6 – 3 Cal Row Strict Press (75,55,65,45) **Last completed 2.7.17 $ Out 3 Rounds 21 MB Sit Ups 15 T2B **extra challenge use GHD WOD NOTES
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
Protected: Monday 4.24.17 WOD NOTES
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Saturday 4.23.17 WOD
Mobility Keg Stretch WOD “2017 CrossFit Games Masters Qualifier 2” 12min AMRAP 100 DB Snatches (55,35,35,25) 80 Cal Row 60 Burpees 40 Bar Muscle Ups **Score total reps –5min reset to WOD 2– “2017 CrossFit Games Masters Qualifier 5” 2 Rounds 10 Deadlifts (315,225,175,255) 20 Deficit HSPU/HSPU (4.5-in. deficit) 30 Front Squats (95,65,75,55) **15min time […]
