top of page


WOD: Nancy


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 negative HSPU

*kick up into handstand position on the wall and slowly let yourself down

Warmup: 3rds

200m run

10 spideys (5per)

10 pvc overhead squats

10 dislocates

Mobility: couch, overhead wall, 10 plank to down dog

Prep: overhead squat

Zoom at 7am

Derek Casinghino is inviting you to a scheduled Zoom meeting.

Join Zoom Meeting

Meeting ID: 695

69 views4 comments

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


Dawn Lataille
Dawn Lataille
May 19, 2020

Nancy at 47lb 18-20 minutes? Then 3rds 1 min HS hold 20 weighted lunges


CrossFit Ardor
CrossFit Ardor
May 19, 2020

Strength: OHS 5@75,95,115,135,155 3@165,175, Met Con: Karen (150 wall balls) 6:06


20#( I like oh squats)🤦🏻‍♀️ 18:02 Did 10 wall walks 30 sec hold Added some abwork


May 19, 2020

Nancy@65# Light weight, felt good. 17:35 30 Strict HSPU FT 16/6/4/4 2:12

Post: Blog2_Post
bottom of page