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Whip it!



150 DUs

800m run

40 burpees

3 power cleans (135/95)


75 DUs

400m run

20 burpees

3 power cleans (185/135)


50 DUS

200m run

10 burpees

3 power cleans (205/155)

*if you don’t have a barbell do either dB or kb power cleans. If your weight is light do 10 reps each rd.

*40,30,20 abmat sit-ups for DUs if you don’t have a rope. If you have a rope but don’t have DUs yet, double for singles(300,150,100)

Warmup: 3rds

1 minute jump rope or jumping jacks

5 walkout push-ups

10 alt lunges (5 per)

10 Spidey (5 per)

Mobility: couch, chest, child

Zoom workout at 7am

Derek Casinghino is inviting you to a scheduled Zoom meeting.

Join Zoom Meeting

Meeting ID: 695 302 4569

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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 21, 2020

I finished. Last. And exhausted. Thx Derek & Steve for cheering me on😂😂


CrossFit Ardor
CrossFit Ardor
May 20, 2020

Finished with a 3 mile run


May 20, 2020

Ok. 54:12. <Rx Cleans by round- 135 155 165 165* 175 185 Failed 3x at what I thought was 175 in the 4th round. Realized I had 10 extra pounds on one side of the bar so I completed that round frustrated and at the reduced 165# weight. By round 5, elapsed time was no longer a concern for me, it was just about cleans. Round 6 was all singles with >1 min rest and 1 failure mixed in. Dogs were barking, children were whining and wife was yelling at 5am. Apparently the house shakes a bit when you bail on 175/185#.


CrossFit Ardor
CrossFit Ardor
May 20, 2020

Rx’d 31:41


May 20, 2020

I liked this workout when I first saw it but now I’m calculating all the burpees. Sneaky!

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