Sunday 5.13.18 CrossFit
Box Brief: • Mom WOD 5.13 All Class Times • Ardmore Endurance Challenge Starts 5.15 • Wellness Week 5.17 Mothers Day Mash Up “Annie + Helen” 3 Rounds 50 Dubs 50 Sit Ups 400m Run 21 KB Swings (55,35) 12 Pull Ups L2: 30s Dub attempt, (45,25), BA Pull Ups L1: 75 Singles, (35,15), Ring […]
Sunday 5.13.18 Endurance WOD
Box Brief: • Mom WOD 5.13 All Class Times • Ardmore Endurance Challenge Starts 5.15 • Wellness Week 5.17 Mothers Day Mash Up “Annie + Helen” (deconstructed) 3 Rounds 8min AMRAP 25 Dubs (50 singles) 25 Sit Ups 200m Run 15 KB Swings 9 Pull Ups (Ring Rows) – 2min Rest – Pick a weight […]
Saturday 5.12.18 CrossFit
Box Brief: • Mom WOD 5.13 All Class Times • Ardmore Endurance Challenge Starts 5.15 • Wellness Week 5.17 Metcon Prep 3 Rounds 5 Hang Power Cleans 5 Lateral Burpees 5 T2B Rest as needed between sets. Metcon In teams of 2 with a running clock: 0:00-10:00 Buy In: 600m Run together AMRAP 12 Hang […]
Saturday 5.12.18 Endurance WOD
Box Brief: • Mom WOD 5.13 All Class Times • Ardmore Endurance Challenge Starts 5.15 • Wellness Week 5.17 Metcon AMRAP 25 30sec. Plank 20 V-Ups 15 Calorie Assault Bike 30 Lateral Hops Over DB (15/Side) 20 DB Renegade Rows (10/Arm) 40 DB Russian Twists (20/Side) – Rest 5min – Competition: B1.) Max Wall Sit […]
Friday 5.11.18 CrossFit
Box Brief: • Mom WOD 5.13 All Class Times • Ardmore Endurance Challenge Starts 5.15 • Wellness Week 5.17 Strength 1a): Close Grip Bench (5×5 @ 60%) 1b) Banded Pulldowns: 5×10 Complete 1a + 1b every 2min for 5 rounds Intent: Week 1 of Speed Close Grip Bench Press. All sets should be fast with […]
Friday 5.11.18 Endurance WOD
Box Brief: • Mom WOD 5.13 All Class Times • Ardmore Endurance Challenge Starts 5.15 • Wellness Week 5.17 Metcon AMRAP 10 500m Row 25 Russian KB Swings 400m Run 30 Wall Balls – 2min Rest – AMRAP 8 500m Row 25 Russian KB Swings 400m Run 30 Wall Balls – 2min Rest – AMRAP […]
Thursday 5.10.18 CrossFit
Box Brief: • Mom WOD 5.13 All Class Times • Ardmore Endurance Challenge Starts 5.15 Strength Paused Back Squat (5×4 @ 65-70%, w/ 1sec. pause in bottom) 3×5 Seated Dynamic Box Jumps Every 5 jumps increase height Intent: Final week of Speed Back Squats with a 1 count pause. All sets should be fast and […]
Thursday 5.10.18 Endurance WOD
Box Brief: • Mom WOD 5.13 All Class Times • Ardmore Endurance Challenge Starts 5.15 Metcon AMRAP 20 20 Plate OH Walking Lunges (10 ea.Leg) 20 Push-Ups 2min Assault Bike 20 Ring Rows – Rest 2:00 – AMRAP 15 1:30 Assault Bike 2min Row 21 Ab Mat Sit-ups Score = total cals on rower Intent: […]
Wednesday 5.9.18 CrossFit
Box Brief: • Mom WOD 5.13 All Class Times! Skill EMOM 9 Min 1: 15s L-Sit Hold Min 2: 15s Ring Support Min 3: 20s Handstand Hold or Walk Intent: We are going through 3 different static gymnastic holds today for 3 rounds Metcon 5 Rounds 400m Run 20 Ground to Overhead with a plate […]
Wednesday 5.9.18 Endurance WOD
Box Brief: • Mom WOD 5.13 All Class Times! Metcon 7 Rounds 300m Row 10 KB Swings 10 KB Thrusters (5ea arm) – 2min Rest – 4 Rounds 50 Mountain Climbers (L+R=2) 25 Ball Slams 75 Double Unders (100 Singles) 45min total time cap Intent: The first workout will challenge your ability to control and […]
