(215) 291-2968 Friday - Nov 16, 2018
  • WOD 111518: Nookie.

    WOD 111518: Nookie.

    CrossFit: Skill Warm Up: 3 Rounds 10/10 Banded Rev Lunge + Arnold Press @ AHAP 10 Straight Arm Lat Pull Downs 5 Pause below the Knee Power Cleans (empty bar – wt.) Conditioning: “Nookie” 20:00 AMRAP 7 Squat Cleans (95/65#) 7 Push Press 7 Back Squats 200 Meter Run RX+: Same Hybrid: WOD 1: Same

  • WOD 111418: Champion Habits.

    WOD 111418: Champion Habits.

    CrossFit: Strength: Back Squats 5 x w bar (7) 5 x @ AHAP Conditioning: 12:00 EMOM M.E. Double Unders (sub singles, ssds) M.E. Weighted Step Ups (1x KB 24/16kg) M.E. Hollow Holds RX+: 12:00 EMOM 50 UB Double Unders 20 Weighted Step Ups (25/25 15/15# – DB) Suitcase 15 GHDs Hybrid: WOD 1: For Time

  • WOD 111318: Clean Up That Mess!

    WOD 111318: Clean Up That Mess!

    CrossFit: Strength: 12 Minute EMOM 1 Squat Clean + 1 Front Squat + 1 Jerk work up in weight – let’s get weird Conditioning: 3 Rounds – 5 Minutes to Complete: (A) 20 Hang Power Clean (135/95) (B) 20 Burpees (C) 20/15 Calories on Bike *1:00 Rest Between Rounds RX+: Same Hybrid: WOD 1: 12:00

  • WOD 111218: Frankenstein Squats

    WOD 111218: Frankenstein Squats

    CrossFit: Strength: Super Set: 5 Sets A1) Frankenstein Front Squats (5) 5 x @ AHAP A2) Handstand Stuff *beginner = :30 Tripod Holds (Against the wall or freestanding) *intermediate = 5 Temp Handstand Push Ups – 1 Kick Up + 3-5 Count Down *advanced = 5 Strict HSPUs or :10-:30 freestand or partner holds Conditioning:

  • WOD 111118: Thank You To Our Vets.

    WOD 111118: Thank You To Our Vets.

    CrossFit: Strength: Push Press 5@50% 5@60% 3@70% 3@80% then Work up to heavy single or go for 1 RM Conditioning: For Time 50 Cal Row 35 Burpees 50 Front Squats (95/65) RX+: 50 Front Squats (135/95#) BootCamp: WOD 1: 3RD 30 Up and Over Ball Slams 30 Reverse speed Skater 30 DB Hang C&J 5

  • WOD 111018: Saturday Feels.

    WOD 111018: Saturday Feels.

    CrossFit: Movement Prep: 1 Rd 10 Strokes of Ski Erg 5 Thrusters 5 HSPU (or scaling) 10 Beat Swings + 5 T2B or K2C Conditioning: Teams of 2 Deck of Cards! Diamonds: Cal Ski Clubs: Thrusters (95/65) Hearts: HSPUs (Scaling is DB Strict Press) Spades: T2B Queen and King: 13 reps Jacks: 11 reps Aces:

  • WOD 110918: WOD & Wine

    WOD 110918: WOD & Wine

    CrossFit: Movement Prep: 1 Rd 50ft Waiters Walk 10 Press Ups 10 Banded Seated Rows 10 Walking Lunges 3/3 DB Snatch Conditioning: Teams of 2 25 Minute AMRAP 50-40-30-20-10 OHWL (45/25) Situps Alt DB Snatch (50/35) 1 Person works 1 Person Runs 200m RX+: Same Hybrid: WOD 1: Same BootCamp: WOD 1: Teams of 2

  • WOD 110818: Max Effort Snatches!

    WOD 110818: Max Effort Snatches!

    CrossFit: Strength: Snatch Work up to Heavy Single or New 1 Rep Max Conditioning: For Time 21-18-15-12-9 Wallballs (20/14) @ 10ft Pullups Cal Bike RX+: C2B Pullups Hybrid: WOD 1: 15 MIN AMRAP 400m SKi 16 box jump 14 Burpees 12 Squat curl 10 V-Up 8 RIng Dips WOD 2: Same BootCamp: WOD 1: 4rds

  • WOD 110718: Max Efforts Everywhere!

    WOD 110718: Max Efforts Everywhere!

    CrossFit: Strength: Back Squat 5@50% 5@60% 3@70% 3@80% then Work up to heavy single or go for 1 RM Conditioning: 5 Minute AMRAP Buy in 50 Double Unders (150S, 25 SSD) then AMRAP w/ Remaining time 15 Push Press (95/65) 15 Box Jumps (24/20) 2 Minute Rest 5 Minute AMRAP Buy in 50 Double Unders

  • WOD 110618: Get Out And Vote!

    WOD 110618: Get Out And Vote!

    CrossFit: Strength: Clean & Jerk Work up to Heavy Single or New 1 Rep Max Conditioning: 3RFT 400m Run 10 Clean and Jerks (135/95) RX+: Same Hybrid: WOD 1: 15 MIN AMRAP 10 cal Bike 30s Plank 30 Dubs/90Singles 30s L side Plank Ski Erg 30s R SIde Plank WOD 2: Use Dumbbells for the

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