(215) 291-2968 Sunday - Aug 19, 2018
  • WOD 081818: Team Run Run Run Run!

    WOD 081818: Team Run Run Run Run!

    CrossFit: For Time Teams of 2 1 Mile Run 30 D Ball Over Rack (100/80) (Set up Racks on Rigs higher than shoulder height of tallest person in group) 800m Run 40 Cal Ski 600m Run 50 HSPUs (Sub Hand Release Pushups) 400m Run 60 Cal Bike 200m Run BootCamp: DECK OF CARDS Hearts –

  • WOD 081718: Filthy Friday

    WOD 081718: Filthy Friday

    CrossFit: Movement Prep: 1 Rd 1 Minute on Bike/Row 5/5 Step Ups 5 Jumping Pullups 5 Wallballs 5 KB Swings 5 Super Mans Conditioning: Filthy Fifty For Time 50 Box jumps (24/20″) 50 Jumping pull-ups 50 Kettlebell swings (24/16kg) 50 Walking Lunge (bw) 50 Knees to elbows 50 Push press, (45/35#) 50 Back extensions (Sub

  • WOD 081618: Running & Burpees on Burpees

    WOD 081618: Running & Burpees on Burpees

    CrossFit: Strength: Super Set 1) Seated DB Strict Press 5 Sets ME AHAP 2) Do whole series Each Time (10 reps Each) Straight Arm Lat Pull Downs Theraband Shoulder Abduction exercise (10 reps each side) Conditioning: 6 RFT 15/10 Cal Bike 10 Burpees 200m Run RX+: Wear a vest! Cashout: 4 Rds 1 Minute Plank

  • WOD 081518: Agility & Cleaning!

    WOD 081518: Agility & Cleaning!

    CrossFit: Strength: Front Squats 3 Rds 5@ 75%, 3@80%, 1@85% Conditioning: 4 RFT 5 Power Cleans (155/105) 10 C2B Pullups 30 Air Squats 1 Minute Rest after Each Rd RX+: 4 RFT 5 Power Cleans (185/135) 5 RIng Muscle Ups 20 Alt Pistols 1 Minute Rest after Each Rd Hybrid: WOD 1: 15 min AMRAP

  • WOD 081418: Snatching Up The Week!

    WOD 081418: Snatching Up The Week!

    CrossFit: Strength: 1 Power Snatch +1 Hang Squat Snatch 5 Sets Working Up in weight Conditioning: 15 Minute EMOM 1) 10 OHS (115/75) 2) (15/10) Cal Row 3) ME Double Unders (Singles, SSD) RX+: 15 Minute EMOM 1) 10 OHS (135/95) 2) (12/9) Cal Ski 3) ME Double Unders Hybrid: WOD 1: 15 Min AMRAP

  • WOD 081318: Thrusting Into The Week!

    WOD 081318: Thrusting Into The Week!

    CrossFit: Strength: Thrusters 5×3 Working up to heavy 3 Reps Conditioning: For Time 21 Thrusters (95/65) 200m Run 21 Power Cleans 200m Run 15 Thrusters (115/75) 200m Run 15 Power Cleans 200m Run 9 Thrusters (135/95) 200m Run 9 Power Cleans RX+: Same Hybrid: WOD 1: 10 RFT 10 Tatters 5 Burpees WOD 2: Use

  • WOD 081218: SunYAY

    WOD 081218: SunYAY

    CrossFit: Strength: Snatch Complex 5-7 sets 1 Snatch Pull 1 Low Hang Power Snatch 1 OHS Conditioning: 4 Minute AMRAP (36 reps per rd) 15 Burpees 12 Power Snatch (115/75) 9 Cal Bike 2 Minute Rest 4 Minute AMRAP (27 reps per rd) 12 Burpees 9 Power Snatches (135/95) 6 Cal Bike RX+: Same BootCamp:

  • 081118: SaturYAY!

    081118: SaturYAY!

    CrossFit: Teams of 2 For Time 100 Cal Bike 150 Wallballs (20/14) 100 Cal Row 150 Box Jump Overs (20) 100 Cal Ski 150 Push Press (135/95) One person works one person rest BootCamp: 10 RDS 15 Slam Balls 10 Body Saw 15 G2OH 10 Leg Lower Figure 8s 15 Burpees 10 Ring Rows Partner

  • WOD 081018: FriYAY!

    WOD 081018: FriYAY!

    CrossFit: Movement: Movement Prep Rd 1 Butt Kickers/High Knee 30 s Downward Dog 10 Beat Swings and 5 K2C Rd 2 100m Run 3/3 D Ball Cleans Conditioning: For Time Buy in 1 Mile Run then 3 Rds 100 Double Unders (300 S, 50 SSD) 20 T2B (Sub V-Ups) 10 Alt Shoulder D Ball Cleans

  • WOD 080918: Hot Feet!

    WOD 080918: Hot Feet!

    CrossFit: Strength: Clean Complex 1 Clean Deadlift 2 Low Hang Squat Cleans 1 Push / Split Jerk 5 Sets work up to heavy weight Conditioning: 30-20-10 Power Cleans (95/65) Burpees Cal Bike/Row RX+: 30-20-10 Power Cleans (135/95) Burpees w/ 6 inch Target Cal Ski Hybrid: WOD 1: 15min AMRAP 5 Shoulder Burners 10 T2B/V- Up

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