Protected: Monday 8.21.17 WOD Notes
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Sunday 8.20.17 WOD
Join us this weekend to celebrate with a WOD & Mr Softee! Sunday Wayne – 4th year anniversary Mobility 5 min Keg Stretch (2 min) Form Roller (Lats) 10-15 passes ea Warm-up 5 min Dynamic Warm-up: Coaches Choice WOD R5 CrossFit R5 opened on 8.17.13 13min AMRAP 17 Hang Snatches (45,35) 8 Pull Ups EMOM […]
Protected: Tuesday 8.22.17 WOD Notes
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Saturday 8.19.17
Join us this weekend to celebrate with a WOD & Mr Softee! Saturday Ardmore – 5th year anniversary Sunday Wayne – 4th year anniversary Warm-up Dynamic Line –Then– 15 Power Cleans 15 Box Jumps *Add weight /height 10 Power Cleans 10 Box Jumps *Add weight/height 5 Power Cleans 5 Box Jumps WOD “Main Line” CFML […]
Friday 8.18.17 WOD
Join us this weekend to celebrate with a WOD & Mr Softee! Saturday Ardmore – 5th year anniversary Sunday Wayne – 4th year anniversary Mobility 21/a5 cal row Banded Hip Opener Distraction Pigeon Pose x 60s each side. Warm-up Circle Warm up Coach led: X-Band Walks x 10 steps laterally each 10 Cossack Squat (L+R=2) […]
Thursday 8.17.17 WOD
Join us this weekend to celebrate with a WOD & Mr Softee! Saturday Ardmore – 5th year anniversary Sunday Wayne – 4th year anniversary Mobility LAX 2min each glut Warm-up Dynamic Line Warm Up –Then– 10 reps each Coach Led Hollow Rocks Air Squats Walking Lunges Push-ups Sit-ups Scorpions Squat Thrusts WOD Teams of 2 […]
Wednesday 8.16.17 WOD
Join us this weekend to celebrate with a WOD & Mr Softee! Saturday Ardmore – 5th year anniversary Sunday Wayne – 4th year anniversary Mobility 2 Rounds of: 25 Banded Pushdowns 25 Banded Pull-aparts Warm-up No line warm up today Coach led: 2 Rounds 40 Mountain Climbers 100 Single Unders Strength Push Press (1RM in […]
Tuesday 8.15.17 WOD
Join us this weekend to celebrate with a WOD & Mr Softee! Saturday Ardmore – 5th year anniversary Sunday Wayne – 4th year anniversary Mobility 2min each side: Banded Ankle Mobility 1min each spot: Lax ball on bottom of feet, ankles, calves Warm-up 7min Dynamic, start slow and end with heart rate elevated WOD “Run […]
Monday 8.14.17 WOD
Join us this weekend to celebrate with a WOD & Mr Softee! Saturday Ardmore – 5th year anniversary Sunday Wayne – 4th year anniversary Mobility Total time: 5min 10 passes on each LAT, slow and deliberate Warm-up Total time: 15min: • 7:00 Dynamic Line Warm Up • PVC Pass Throughs and Around the Worlds • […]
Sunday 8.13.17 WOD
Warm-up Limber 11 *Limber 11 Includes Mobility WOD 20min AMRAP: 10 Hang Power Cleans (155, 105) 10 Box Jumps (24/20) 400 Meter Run RX: (135, 95) (25, 15) L2: (115, 75) (Unweighted) L1: (95, 65) (Unweighted) *500m Row can be subbed for 400m run if needed. Training Intent Hang Power Cleans are intended to be […]
