CrossFit ArdorMay 18, 20201 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 D...
CrossFit ArdorMay 18, 20201 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...
CrossFit ArdorMay 17, 20201 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 ...
CrossFit ArdorMay 17, 20201 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: 4rd...
CrossFit ArdorMay 16, 20201 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/...
CrossFit ArdorMay 14, 20201 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 ...
CrossFit ArdorMay 13, 20201 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 Sw...
CrossFit ArdorMay 11, 20201 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:...
CrossFit ArdorMay 10, 20201 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 h...
CrossFit ArdorMay 10, 20201 minHappy Mother’s Day! Tomorrow is a rest day! Enjoy the day and have a Happy Mothers Day!
CrossFit ArdorMay 9, 20201 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 us...
CrossFit ArdorMay 8, 20201 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!
CrossFit ArdorMay 7, 20201 minNutrition tips! https://www.precisionnutrition.com/what-should-i-eat-infographic?utm_source=marketingcloud&utm_medium=email&utm_campaign=050720-AllContac...
CrossFit ArdorMay 7, 20201 minChest and Back Day! WOD: 5rds 60 DUs 20 abmat sit-ups 15 Bench Press (DB, KB or Barbell) Then 3rds 9 strict pull-ups AMAP Dips (any style) 10 T2B 20 second h...
CrossFit ArdorMay 5, 20201 minRunning for your life!WOD: 400m run 21-15-9-3 Dead Lifts (225/155) Burpees 800m run 15-12-9-6 Power Snatches (95/65) Burpees 400m run Warmup: 3rds 200m run 3 b...
CrossFit ArdorMay 5, 20201 minWhat Day is it? Strength: 3x10 Overhead lunges DB (1)(per) Met Con: FT 25 kb swings / weighted sit-ups 20 step-ups / alt lunges 20 kb swings 15 step-ups ...
CrossFit ArdorMay 3, 20201 minMonday Funday!Warmup: 100’s :20 on :10 off Tabata push-ups and squats (100 of each) *complete in any combination Mobility: chest,spidey,add,Samson WOD:...
