(215) 291-2968 Thursday - Jun 21, 2018
  • WOD 062018: Little Cuties!

    WOD 062018: Little Cuties!

    CrossFit: Movement Prep: 2 Rounds and 5 reps of each movement Front Squats Box Jumps 1 Man Maker Ovehead Walking Lunges Strict Pull Ups Wall Ball Shots Conditioning: 4 Minute AMRAP – A 5 Front Squats (155/105#) 10 Box Jumps (24/20″) – Rest 1:30 – 4 Minute AMRAP – B 5 Manmakers (25/15#) 10 DB

  • WOD 061918: Happy Birthday Jessi!

    WOD 061918: Happy Birthday Jessi!

    CrossFit: Strength: 4 Super Set – Tempo ALL 3-5 Down, 2 Pause, 1 Up 1A) Tempo Back Squats take a few sets to warm up to 65-70% 5 x @ 65-70% of 1 RM 1B) Burn Out x Bicepsr Curls @ AHAP Conditioning: HAPPY BIRTHDAY JESSI! 9 Minute AMRAP 6 Hang Power Snatches (115/75#) 19

  • WOD 061818: Bricks and Mortar

    WOD 061818: Bricks and Mortar

    CrossFit: Strength: Clean Warm Up Complex As a group 2 Hang Below the Knee CN + 2 Front Squats (5-7) x 2+2 @ AHAP Conditioning: For Time: (A) 40 ALT DB Snatchs (50/35#) (B) 20 Box Jumps (24/20″) (C) 500 Meter Row/1000 Meter Bike 30 ALT DB Snatchs 30 Box Jumps (24/20″) 500 Meter Row

  • WOD 061718: Sunday, Sunday, Sunday!!!

    WOD 061718: Sunday, Sunday, Sunday!!!

    CrossFit: Strength: 2 Hang Power Snatches (5-7) 2 x @ AHAP Conditioning: 10 Minute AMRAP (A) 200 Meter Sprints (B) 15 KB Swings (24/16kg) (C) 5 Overhead Squats (115/75#) RX+: 10 Minute AMRAP (A) 20/18 Cal AD (B) 15 KB Swings (28/20kg) (C) 5 Squat Snatches (135/95#) BootCamp: WOD 1: “FULL” A) Row 500m 50

  • WOD 061618: BootFit, CrossCamp…

    WOD 061618: BootFit, CrossCamp…

    BootFit & CrossCamp: Teams of 4! Like Clockwork Rotating Every 10 reps 120 DB Snatches (50/35#) 240 Box Jumps (20″) 360 Burpess Constantly Rowing For Total Calories *team run every 5 minutes 400 Meters pick up where you left off! Barbell Club: Snatch 1 x @ 80% 1 x @ 82% 1 x @ 84%

  • WOD 061518: Holy Long WOD

    WOD 061518: Holy Long WOD

    CrossFit: Movement Prep: Super Set Rounds – 3 Rounds 10/10 Elevated Split Squats (suitcase hold DB 1 45# plate) 10 Rocking Hollows 10 Super Mans Conditioning: 25 Minute AMRAP (A) 1000 Meter Bike (B) 90 Double Unders (C) 80 Hand Release Push Ups 70 Squats 60 OHWL (plate 45/25#) 50 Toes To Bar RX+: Same

  • WOD 061418: MeatCon!

    WOD 061418: MeatCon!

    CrossFit: Strength: Super Sets – 5 Rounds 1A) RDLs (6) x 3 working up to a heavy tripple 1B) 10 x Barbell Bent Over Rows @ AHAP 1C) 10 x DB Standing Tricep Ext Conditioning: 4 Rounds 3 Minute AMRAP 7 Chin Ups 14 Wt. Step Ups (20″) (24/16kg) x1 RX+: 4 Rounds 3 Minute

  • WOD 061318: We Are Warriors Of Fitness

    WOD 061318: We Are Warriors Of Fitness

    CrossFit: Strength: 5 Super Set – Tempo ALL 3-5 Down, 2 Pause, 1 Up 1A) Tempo Front Squats take a few sets to warm up to 60% (5) x 5 @ 60% of 1 RM 1B) 10/10 Boat Pose Flies (feet on floor) 1C) 10/10 Banded Row In Plank Conditioning: 9 Minute AMRAP (A) 21

  • WOD 061218: Fight Gone Somewhere

    WOD 061218: Fight Gone Somewhere

    CrossFit: Movement Prep: 2 Rounds 5 jumping ball slams 5 KBSDLHP 20 Double Unders 5 HR Push Ups 5 Calories on Rower Conditioning: 3 RFT – 1 Minute at Each Station 1 Minute Rest Between Rouds (A) Ball Slams (30/20#) (B) KB Sumo Deadlift High Pull (32/24kg) (C) Double Unders (D) HR Push Ups (E)

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