Strength: DB Deads 3x10
Tempo: 4 down
Met Con: 10 rds
7 DB power cleans (50/35)
7 burpees
200m run
Warmup: 3rds
10 banded shuffles
10 banded hip extensions
10 pvc good mornings
Mobility: chest, spidey, pigeon, child
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Strength: DB Deads 3x10
Tempo: 4 down
Met Con: 10 rds
7 DB power cleans (50/35)
7 burpees
200m run
Warmup: 3rds
10 banded shuffles
10 banded hip extensions
10 pvc good mornings
Mobility: chest, spidey, pigeon, child
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...
Good morning, Sorry about not sending an email out this weekend regarding the new rules. I’ve been having some technical problems with...
At home work! WOD: 10 Rds 200m run 20 hip extensions 10 alt lunges (per side) Warmup: 400m run Then 3rds 5 RDL (single leg) 10 good mornings 10 squats Mobility: walking toe touches, standing add stretch, dislocates
4:30 canceled. Will let you know about the 6.
Power Cleans 7@115# 7@135# 3@155# 3@155# 2@165# 2@165# 1@175# 1@180# WOD 8Rds For Time 7 power cleans @ 115# 7 Burpees 200 m TM run 19:39
7 am class is on!