Railyard- D8
The Main Line CrossFit Ardmore – Rail Yard Fitness Warm-up Stretch quad hold hamstring hold then, 3 rounds :30 jog in place :20 butt kicks :10 squats Tabata time!!! (AMRAP – Reps) 2 rounds 2 min bike :30 rest 2 min deficit deadlift :30 rest 2 min DB snatch :30 rest 2 min row :30 […]
Protected: Wednesday 4.19.17 WOD NOTES
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Tuesday 4.18.17 WOD
ANNOUNCEMENT Bowling Night Devon Lanes Fri 4.21, RSVP Wynnewood Lanes Sat 4.22, RSVP Mobility Internal Rotation w/ LAX ball WOD “Annie meets Grace” 50-40-30-20-10 Dubs Sit Ups **6 Clean and Jerks AFTER each set **Loading (135,95) $Out Power Snatch ((5(Snatch Pull/2+Power Snatch/2) 75%))
Protected: Tuesday 4.18.17 WOD NOTES
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4.17.17 Box Brief
Weekly WODs, Events & CrossFit Bowling Night! Break out your inner Lebowski and join us this month for CrossFit Bowling Night!. No matter which box you train or side of the Main Line your on we have you covered. Just RSVP and BYOB your way over on Friday April 20th or Saturday April 21st and […]
Monday 4.17.17 WOD
Mobility Couch Lunge WOD “Shivering Timbers” 6 Rounds Min 1: 5 HSPU + 5 Pistols (L+R=2) Min 2: 12 Burpees Min 3: Max Squat Snatch (135,95,115,75) $ Out 10min EMOM Odds: 70,45 bear hug walk Evens: 3 Muscle Ups (bar or ring) **hug plate(s) across chest and walk for entire min WOD NOTES
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 […]
Monday 4.17.17 WOD NOTES
Mobility Couch Lunge, VIDEO LINK Dynamic Warm Up: 5min NOTES: Add in some pistol warm up, coaches choice Movement Demo: Less Than 5min WOD: 18min “Shivering Timbers” 6 Rounds Min 1: 5 HSPU + 5 Pistols (L+R=2) Min 2: 12 Burpees Min 3: Max Squat Snatch (135,95,115,75) NOTES: Spend some time today reviewing modifications for […]
4.16.17 WOD
WOD “Hallelujah” 21-15-9 Cal Row Deadlifts (185,135,155,105) –5min Rest– 18-15-12 Cal Row Power Snatch (115,75,95,65) –5min Rest– 15-12-9 Cal Row OHS (95,65,75,55) –5min Rest– 100′ Walking Barbell Lunge **Walking Lunge, rack however you would like **Score total time minus rest **Last completed Easter 2016, 3.27.16** $ Out 100 Abmat Sit ups in as few sets […]
Protected: 4.16.17 WOD NOTES
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