Protected: Wednesday 3.22.17 WOD NOTES
There is no excerpt because this is a protected post.
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
There is no excerpt because this is a protected post.
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 […]
Protected: Monday 3.20.17 WOD NOTES
There is no excerpt because this is a protected post.
Sunday 3.19.17 WOD
Monster Mash! Mobility 4min each side couch stretch Rotating every minute WOD “One Bar, 3 Girls” 21-15-9 Reps for Time: Thrusters (135,95) Pull-Ups Squat Cleans (135,95) Ring Dips Deadlifts (135,95) Handstand Push-Ups **Last complete 10.9.16 $ Out 1 Round Bike + 1 Round Row: 4:00 on/2:00 off 3:00 on/1:30 off 2:00 on/1:00 off 1:00 on/ […]
Protected: Sunday 3.20.17 WOD NOTES
There is no excerpt because this is a protected post.
Saturday 3.18.17 WOD
Partner Up! Mobility Shoulder Internal Rotation WOD “Captain Crunch” Teams of 2 AMRAP 20: 30 Burpee Bar Hops 30 C2B 30 Power Cleans ** Power Clean weight increases each round. Round 1 – 135, 95 Round 2 – 155, 105 Round 3 – 185, 135 Round 4 – 205, 145 Round 5 – AMRAP at […]
Protected: Saturday 3.18.17 WOD NOTES
There is no excerpt because this is a protected post.
