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 […]
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 […]
Protected: 4.16.17 WOD NOTES
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Saturday 4.15.17 WOD
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D. Mobility Pigeon Complex https://goo.gl/tUJcMO I (Time) Partner Up 100 Calorie Row 50 Burpee Bar Hops 50 Squat Cleans (115,75,95,65) 50 Alternating T2B (L+R=1) 50 Squat Cleans 50 Burpee Bar Hops 100 Calorie Row $ Out Have a great weekend!
Protected: Saturday 4.15.17 WOD NOTES
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Friday 4.14.17 WOD
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D. $Out: Overhead Squat (Heavy Single) Mobility Hips https://goo.gl/IyOoNH 1: Ten more than 20 (Time) 400m Plate Run (45,25,35,15) 30 Burpees to plate hop 400m Plate Run 30 Deadlifts (135,95,115,75) 400m Plate Run 30 Front Squats (135,95,115,75) 400m Plate Run $Out: Snatch Balance (Heavy […]
Railyard D6
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – Rail Yard Fitness D 6 (AMRAP – Reps) 3 Rounds :60 skull crushers :30 rest :60 box jumps :30 rest :60 hammer curls :30 rest :60 pull up :30 rest :60 row :30 rest :60 barbell row :30 rest Warm-up in 5 min 5 […]
Protected: Friday 4.14.17 WOD NOTES
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