RailyardD4
The Main Line CrossFit Ardmore – Rail Yard Fitness Cardio is hardio (AMRAP – Rounds) Race Yourself 3 rounds complete under 4 rest in remaining time or start anew 10 push ups 15 sit ups 20 squats 25 jumping jacks 30 sec wall sit D4 (AMRAP – Reps) 3 rounds 1 min run- 150 m […]
Monday 4.10.17 WOD
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D. Mobility Internal Shoulder Rotation https://goo.gl/IrLKtd 1.: Power Clean and Jerk (x5 (x2 Power Cleans + x2 Jerks), build across) **complete every 2min **use this an an opportunity to properly warm up** 2.: Xii (Time) 3 Rounds 12 Power Cleans (135,95,115,75) 12 C2B 12 […]
Protected: Monday 3.10.17 WOD NOTES
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Sunday 4.9.17 WOD
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D. Monster Mash! Mobility 5min Scap Scrub https://www.mobilitywod.com/daily/friday-april-7th-2017-scap-scrub/ Slide From Reality (6 Rounds for reps) —In 5min— 21 Thrusters (95,65,75,55) 21 Pull Ups —In 5min— 21 Deadlifts (225,155,185,135) 21 Burpee Bar Hops —In 5min— 9 Muscle Ups 9 Clean and Jerks (135,95,115,75) —In 5min— […]
Protected: Sunday 4.9.17 WOD NOTES
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Saturday 4.8.17 WOD
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D. Partner Up! Mobility 8min couch stretch, rotating every 1min Canonball (AMRAP – Reps) Teams of 2 25min AMRAP 50,40 Cal Bike 50 Power Cleans (135,95,115,75) 50,40 Cal Bike 50 Power Cleans (165,115,145,95) 50,40 Cal Bike 50 Power Cleans (195,135,175,115) 50,40 Cal Bike Max […]
4.8.17
The Main Line CrossFit Wayne – XFit Pre Teens Warm-up Row tabata- 8 minutes Review how to row 0-1 slow 1-2 fast 2-3 slow 3-4 fast 4-5 slow 5-6 fast 6-7 sprint 7-8 slow recovery Demo Review box jumps Introduce – kettlebell swings Metcon (Time) 10-9-8-7-6-5-4-3-2-1 box jumps 1-2-3-4-5-6-7-8-9-10 kettlebell swings Back squat 6×3 4 […]
Protected: Saturday 4.8.17 WOD NOTES
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4.8.17 “PING PONG”
The Main Line CrossFit Wayne – Rail Yard Fitness Metcon (AMRAP – Reps) 2 ROUNDS (Teams of 3) Station 1- Push-ups Station 2- Sit-ups Station 3 – Air Dyne Station 4- Med Ball Runs *2min @ each station
7.7.17 Box Brief
