CrossFit Ardor6 minutes ago1 minIs anyone doing Murph?I need to know if anyone is doing zoom Murph? I have 1 person so far. Please let me know. cheers
CrossFit Ardor2 days ago1 minSaturday, WooHoo! Saturday Fun! 5x3 amrap (95/65) 3 Cleans (your choice)(power or squat) 6 Thrusters (no choice) 9 Push Presses 1 minute rest between rds After: 3rds 20 Hip Th...
CrossFit Ardor3 days ago1 minTrack Time: Track workout: 8x400m rest 3xs the time it takes to do the sprint. warm-up: 3rds 200m run 30 feet of the following walking toe touches walking samson walking...
CrossFit Ardor4 days ago1 minIt must be Chest Day! Strength: Bench Press 5x10 *do 2-3 sets building to your 1st set. Met Con: 21-18-15-12-9-6-3 DB snatches alt (total not per side) 15-15-15-15-15-15-15 Knee t...
CrossFit Ardor5 days ago1 minWhip it! WOD: FT 1rd 150 DUs 800m run 40 burpees 3 power cleans (135/95) 2rds 75 DUs 400m run 20 burpees 3 power cleans (185/135) 3rds 50 DUS 200m run 10 burpees 3 pow...
CrossFit Ardor6 days ago1 minNancyWOD: Nancy 5rds 400m run 15 Overhead Squats (95/65) *if you don’t have a barbell do goblet squats as heavy as you can. (Kettle bell or DB) After: 30 negativ...
CrossFit Ardor6 days ago1 minPhase 3: WTFAll gyms across the state are in phase 3. It looks like each phase will be approximately 3 weeks. So that would set us up to open on June 28th. I’m assuming ...
CrossFit Ardor7 days ago1 minUpdates:Raffle prize winner: Bonnie Nothe, Congratulations! We will reach out to get you your goods. Gym update: we are waiting to hear from the governor. As soon as...
CrossFit Ardor7 days ago1 minGym is ready and waiting! WOD: Pre-Murph practice On the 0:00 1 mile run On the 10:00 Amrap 10 10 pull-ups 20 push-ups 30 squats On the 20:00 1 mile run After: 4rds 6 burpees with DBs...
CrossFit ArdorMay 161 minIt’s not Thrusters! WOD: Buy-in 25 burpees 21-15-9 Power Cleans (bar 135/95)(DBs 50/35) Run 400m after each rd Then 9-15-21 Front squats (bar 135/95)(DBs 50/35) Run 400m after e...
CrossFit ArdorMay 141 minYou may think it’s Saturday! Warmup: Tabata Thursday (8rds) Planks Squats Push-ups Hollow Hold :20 secs work :10 secs rest Mobility: chest, spidey, dislocates, couch WOD: 21-15-9 Single ...
CrossFit ArdorMay 131 minWild Wednesday!💪🏽WOD: 5rds Choose 1 500m row 400m run 2 minutes jump rope 9 Strict Pull-ups (sub: weighted bent rows or odd object rows) Choose 1 21 KB Swings 21 Abmat Sit-up...
CrossFit ArdorMay 111 minThis isn’t Taco Tuesday!Strength: DB Chest press 5x20 20 second hollow hold after each *sub tempo push-ups if you don’t have DBs 4 down 1 up AMAP per Rd Met Con: 12 amrap 30 DUs/ Ju...
CrossFit ArdorMay 101 minHSPU! Strength: Back Squat 5x10 Met Con 3 Rounds 30 Russian twists with weight 20 Dumbbell Front Squats (50/35 lbs) 10 HSPU *sub for HSPU is hand release push-ups...
CrossFit ArdorMay 101 minHappy Mother’s Day! Tomorrow is a rest day! Enjoy the day and have a Happy Mothers Day!
CrossFit ArdorMay 91 minOf course, Thrusters! WOD: 4rds 4 strict presses 4 push presses 4 thrusters 15 sec overhead hold *start at 95 and build each rd. If you don’t have a barbell use kb or DBs. Met Con...
CrossFit ArdorMay 81 minRun Forrest! 10K I want to see times. No holding back on this one! warm-up: 800m run (light) mobility: walking toe touches, couch, spidey, add, No Zoom!
