CrossFit ArdorJun 3, 20201 minUpside down! Outdoor #3 Skill: pike push-ups (off the box) 3x5 WOD: Start with 400m run 20-15-10-5-10-15-20 Box Jumps Push-ups Abmat sit-ups Finish wi...
CrossFit ArdorJun 2, 20201 minCleans! Time to Clean: Zoom at 7! Strength: 10-8-6-4-2 front squats *build each rd if you can, if not pause at the bottom. WOD: 15 amrap 15 power...
CrossFit ArdorJun 2, 20201 minOverhead Fun! Outdoor #2 9am,4:30 and 6pm WOD: 10 Rds 50 DUs 15 PVC Overhead Squats 10 lateral burpees over the bar Warmup: 4rds 30 seconds jump rope 1...
CrossFit ArdorMay 31, 20201 minAt home workout! Zoom WOD: 7am Warmup: 5 minute cardio 3rds 10 push-ups 10 bicycles 20 sec hollow Hold Mobility: chest, overhead wall, couch, add WOD: 5rd...
CrossFit ArdorMay 31, 20201 minArdor is Back! Let’s go! Outdoor Workout: 9am, 4:30 and 6pm Warmup: 1 Tailgate Run Burgener Warmup Then 3rds 10 squats 10 push-ups 10 abmat Mobility: spidey, Sams...
CrossFit ArdorMay 30, 20201 minIt must be Saturday!WOD: 2rds 200m run 21 thrusters and burpees 400m run 15 thrusters and burpees 800m run 9 thrusters and burpees Thrusters: (95/65) every ...
CrossFit ArdorMay 29, 20201 minOutdoor classes starts Monday! An email with all the info will be sent tomorrow!
CrossFit ArdorMay 29, 20201 minTabata Style WOD: 16 Rds Tabata style 20 seconds Push press (bar or DBs) 10 seconds rest 20 seconds Ab work (abmat, Freedom Twists, reverse hip thrust...
CrossFit ArdorMay 27, 20201 minI put things down and pick them up! WOD: 5 Amrap Buy-in 100 DUs, 200 singles or 50 jumping jacks Into max rds 6 burpees 12 deads (bar 135/95)(DB 50/35) Rest 5 minutes 5 Amra...
CrossFit ArdorMay 26, 20201 minRest Day! If you rested today do yesterday’s workout! You’ll like it! Maybe! There will be a zoom a workout on Friday! Mobility: Start with a light...
CrossFit ArdorMay 26, 20201 minOutdoor Classes. We are currently looking into running outdoor classes. I have a call into the Palmer Department of Health. Once I hear back from them we ...
CrossFit ArdorMay 25, 20201 minWho wants to do Murph again! Tuesday WOD: 3rds 40 alt single dB reverse lunges 30 alt db snatches 20 box jumps (sub burpees) 10 abmat sit emom until all 3 rds are com...
CrossFit ArdorMay 24, 20201 minRuck @ Quabbin4:30 Ruck cancelled. Sorry 8am 6 mile ruck (3miles in 3 miles out) Starting Point 33 burpees 66 push-ups 100 squats Turn Around 33 burpee...
CrossFit ArdorMay 24, 20201 minMurph! Murph! 1 mile run 100 pull-ups sub bent rows 200 push-ups 300 squats 1 mile run *wear a 20lb weight vest if you have one. *partition the ...
CrossFit ArdorMay 23, 20201 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 A...
CrossFit ArdorMay 21, 20201 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 wa...
CrossFit ArdorMay 21, 20201 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) 15-15-1...
CrossFit ArdorMay 20, 20201 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...
