Protected: Sunday 4.23.17 WOD NOTES
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Saturday 4.22.17 WOD
ANNOUNCEMENT Bowling Night Devon Lanes Fri 4.21, RSVP Wynnewood Lanes Sat 4.22, RSVP Mobility Ankle & Hip WOD “The Iron Rattler” 20min AMRAP Teams of 2 7 Wall Balls (20,14) 7 Box Jumps (24,20) Shuttle Sprint (3×30′) 7 Burpees Shuttle Sprint (3×30′) $ Out Have a great weekend!
Protected: Saturday 4.22.17 WOD NOTES
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Friday 4.21.17 WOD
ANNOUNCEMENT Bowling Night Devon Lanes Fri 4.21, RSVP Wynnewood Lanes Sat 4.22, RSVP Mobility Banded Overhead Extension WOD “Eva” 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups $Out Power Clean (5min EMOM (2PC + 2FS + 2 Jerks)) @ 60% power clean WOD NOTES
Railyard- D9
The Main Line CrossFit Ardmore – Rail Yard Fitness Warm-up Stretch quad hold knee hugs cross body hamstring hold Squat potato workout (AMRAP – Rounds and Reps) 10 AMRAP 10 knee raises 10 kettlebell swings 10 box overs rest 2 minutes 10 AMRAP 10 oh plate lunge 10 russian twist 10 burpees to plate
Protected: Friday 4.21.17 WOD NOTES
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Thursday 4.20.17 WOD
ANNOUNCEMENT Bowling Night Devon Lanes Fri 4.21, RSVP Wynnewood Lanes Sat 4.22, RSVP Mobility Couch + Overhead Extension WOD “Thunderbolt” 5 Rounds 8 Strict T2B 8 Dumbbell Thrusters (45,35,35,25) 14 DB Lunges (45,35,35,25) $Out Overhead Squat ((2(5@60%, 5@ 65%, 5@70%)) **score 5×70%) WOD NOTES
Protected: Thursday 4.20.17 WOD NOTES
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4.19.17 Box Brief
CrossFit Parents, Stick around after Saturday’s WOD and let your kiddos train with our awesome CrossFit Kids Coaches while you enjoy Coffee on the house. CrossFit Juniors Class Age 5-8 11-11:30am Wayne
Wednesday 4.19.17 WOD
ANNOUNCEMENT Bowling Night Devon Lanes Fri 4.21, RSVP Wynnewood Lanes Sat 4.22, RSVP Bring a Friend Day! Mobility Band & Lateral Hamstring WOD “Thanks to Uncle Byrnsey” 8min EMOM 15/12 Cal Row –90sec. Reset– 8min EMOM 15/12 Cal Assault Bike –90sec. Reset– 8min EMOM 15/12 Cal Row –90sec. Reset– 8min EMOM 3 Burpee (Rx+ Bar […]
