Railyard- D10
The Main Line CrossFit Ardmore – Rail Yard Fitness Warm-up 6 AMRAP 30 jumping jacks 50 ft bear crawl 20 jumping lunges 50 ft crab walk 10 squats 50 ft high skips Workout (Time) 400 meter run 40 step ups 30 back squats 20 burpees x2 25 min time cap
Protected: Monday 4.24.17 WOD NOTES
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Protected: Sunday 4.23.17 WOD NOTES
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Protected: Saturday 4.22.17 WOD NOTES
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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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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
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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