top of page




100 DUs

1 min max push-ups

100 DUs

1 min max air squats

100 DUs

1 min max abmat sit-ups

Rest 3 minutes after each rd.

Warmup: 3rds

10 banded shuffle

10 banded squat jumps

10 banded hip extensions

1 minute plank

Mobility: chest, pigeon, cobra, hamstring

After Party: max bottom of squat hold! Get comfortable!

64 views1 comment

Recent Posts

See All

Ardor is Moving!

Ardor CrossFit is moving to 354 Wilbraham St in Palmer and adding a 24 hour fitness center. Please come on over and check us out. We are offering several membership packages for all your needs!

It’s been a while!

Good morning, Sorry about not sending an email out this weekend regarding the new rules. I’ve been having some technical problems with the computer. Please remember to wear your mask and sanitize when

1 Comment

Jun 26, 2020

Today’s WOD On running clock 1 Rd 2:30 with 39 pushups 2 Rd 9:00 with 37 pushups 3 Rd 15:00 with 33 pushups

Post: Blog2_Post
bottom of page