top of page
Search

Wild 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 Swings

21 Abmat Sit-ups


*choose 1 from the cardio and either the swings or abmat. Then complete 5rds

Ex: 500m row

9 pull-ups

21 kb swings


After: 3 Rds (50/35 DBs)

9 SRDL single leg deads (L)

9 SRDL single leg deads (R)

18 Sumo deads (wide stance)

10 Alt DB curls


Warmup: 3rds

1 minute cardio

10 single leg hip extensions

10 ring rows or bent rows


Mobility: Overhead wall, spidey, plank to down dog (5), add


Zoom at 7am

Derek Casinghino is inviting you to a scheduled Zoom meeting.

Join Zoom Meeting

https://us02web.zoom.us/j/6953024569

Meeting ID: 695 302 4569

 
 
 

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...

 
 
 
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...

 
 
 

2 comentarios


deroh0
deroh0
14 may 2020

Metcon1 5rds 500m row 9 pull-ups 21 KB swings @35 27:33 Metcon2 3 rds 9 dead’s @ 235# 18 SDHP @ 35# KB 9 EZ preacher curls @ 75# 10:09

Me gusta

kcb981
13 may 2020

Wod 2:00 jump rope 9 pullups 21 abmat sit-ups. Didn’t check time🤦🏻‍♀️ After party Used kettlebell 35#for sumo Finished off with 2 mile run and 1 mile hill walk

Me gusta

Subscribe Form

Thanks for submitting!

(413) 283-4455

  • Google Places

©2020 by CrossFit Ardor. Proudly created with Wix.com

bottom of page