Railyard- D3
The Main Line CrossFit Ardmore – Rail Yard Fitness D3- CARDIO (AMRAP – Rounds) 8 EMOM 8 lunges 8 broad jumos 8 plank jacks 8 tuck jumps D3 (AMRAP – Rounds) Ladder up 18 minutes 1 burpee 3 squats 3 sit ups 3 push ups 2 burpee 6 squats 6 sit ups 6 push ups […]
Friday 4.7.17 WOD
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D. Mobility Keg Stretch https://www.mobilitywod.com/daily/sunday-february-19th-2017-overhead-archetype/ Rickrolling (AMRAP – Rounds) 20min EMOM Odds: 10 DB Snatches (55,35,35,25) + 10′ HS Walk (x2 Wall Walks) Evens: 15/10 Cal Row **Score total successful rounds, top score 20 **DB snatches aternate every 5 reps**Last completed 4.7.16 $ Out […]
April Newsletter
Protected: Friday 4.7.17 WOD NOTES
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4.6.17
The Main Line CrossFit Wayne – CrossFit Juniors Warm-up 2 Rounds 1 Lap 5 Pullups 10 Calorie Row 15 Kip Swings 20 Squats Dynamic Warm Up in 2 Lines Skill Review Rope Climb New Skill Deadlift (3,3,3,3,3,3,3,3) Metcon Mean Diane (Time) 18-14-10 deadlifts burpee plate jumpsUse KBs Gymnastics Handstand work review and practice: wall walks […]
Protected: Thursday 3.6.17 WOD NOTES
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4.5.17
The Main Line CrossFit Wayne – XFit Pre Teens Warm-up 2 Rounds 1 Lap 5 Pullups 10 Calorie Row 15 Kip Swings 20 Squats Dynamic Warm Up in 2 Lines New Skill Deadlift (3,3,3,3,3,3,3,3) Metcon Mean Diane (Time) 18-14-10 deadlifts burpee plate jumps Gymnastics Handstand work review and practice: wall walks headstands handstands
Railyard 4-5 D2
The Main Line CrossFit Wayne – Rail Yard Fitness Day 2 (AMRAP – Rounds and Reps) PARTNER UP (TEAMS OF 2) 6 AMRAP P1- 10 BURPPES P2-PLANK HOLD 1 min 6 AMRAP P1-10 WALL BALLS P2- SQUAT HOLD 1 min 6 AMRAP P1-150M ROW P2- RUSSIAN KB SWING
Wednesday 4.5.17 WOD
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D. Bring a Friend Day! Mobility The Worstest! 10min Squat test In the Meantime (Time) 50,35 Calorie Row –Then– 5 Rounds 10 Burpees 10 T2B –Then– 50,35 Calorie Row $ Out 8min EMOM Min 1 – 150m Run Min 2 – x5 Deficit HSPU […]
Protected: Wednesday 4.5.17 WOD NOTES
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