Category: WOD

*** Save The Date — 17.5 Friday Night Lights Party *** Friday, March 24 at The Main Line CrossFit – Ardmore Come out to Ardmore next Friday to throw down with our CrossFit family for the final Open workout of the season! Stick around after for food, drinks and an End-of-Open blowout party. Max Effort Lower Mobility Thoracic Flexion WOD Every […]

Monster Mash! Mobility 4min each side couch stretch Rotating every minute WOD “One Bar, 3 Girls” 21-15-9 Reps for Time: Thrusters (135,95) Pull-Ups Squat Cleans (135,95) Ring Dips Deadlifts (135,95) Handstand Push-Ups **Last complete 10.9.16 $ Out 1 Round Bike + 1 Round Row: 4:00 on/2:00 off 3:00 on/1:30 off 2:00 on/1:00 off 1:00 on/ […]

Partner Up! Mobility Shoulder Internal Rotation WOD “Captain Crunch” Teams of 2 AMRAP 20: 30 Burpee Bar Hops 30 C2B 30 Power Cleans ** Power Clean weight increases each round. Round 1 – 135, 95 Round 2 – 155, 105 Round 3 – 185, 135 Round 4 – 205, 145 Round 5 – AMRAP at […]

Max Effort Lower Mobility 17.3 Prep; overhead, hips + pull WOD “CrossFit Games Open 17.3” Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat […]

Dynamic Effort Upper Mobility Shoulder Extension WOD “If Looks Could Kill” 5 Rounds 15 Power Cleans (85,65) 12 Push Ups Directly Into: 5 Rounds 15,12 Cal Bike 12 Ring Dips $Out Close Grip Bench (7×3 @ 75%)  

Bring a Friend Day! Mobility Long Limb Lockout Fest WOD “Zeus” 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20″ 30 Push Press, 75# 30 Calorie Row 30 Push-ups 10 Bodyweight Squats In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died […]

Dynamic Effort Lower Mobility Kettlebell Quad Smash WOD “In Like Flint” 12min AMRAP Ascending Ladder 3,6,9,12,15… KB Swings (55,35) Goblet Squats (55,35) Burpees **Score total reps $Out Snatch (Snatch 60%/2 65%/2 70%/2 75%/2 (80%/2)2) Score 80% WOD NOTES

Max Effort Upper Mobility Overhead archetype WOD 3 Rounds Building to the Heaviest unbroken round you can 12 Deadlifts 9 Hang Power Cleans 6 Jerks 2min rest between rounds **Score heaviest weight –5min Reset– “Aces Go Places” 3 Rounds: 80 Dubs (x2) 40 Calorie Row 20 Handstand Pushups **scale HSPU to HRPU or DB strict […]

Monster Mash! WOD “Cameron” For time: 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24” 25 Triple-unders 50 Back extensions 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20# 50 Sit-ups 5 Rope Climbs, 15′ **40min time cap In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, […]

Partner Up! WOD “Educated Guess” Teams of 3 7min AMRAP 150,100 Calorie Row Max Clean & Jerk (135,95) –Rest 3:00– 6min AMRAP 120,80 Calorie Row Max Power Snatch (115,80) –Rest 3:00– 5min AMRAP 90,60 Calorie Row Max Thrusters (95,65) **Score total Clean & Jerks + Snatches + Thrusters $ Out Have a great weekend WOD […]