(215) 291-2968 Wednesday - Aug 23, 2017
  • WOD 082117: Blasting That Volume Like Woah…

    WOD 082117: Blasting That Volume Like Woah…

    CrossFit: Strength: Deadlift Warm Up 2 Rounds – with an empty bar 25/25ft Death Marches (x2 DB AHAP) 10 Banded Good Morings 10 RDLs with Barbell * 5 Minutes TOPS Sumo Deadlift (6) x 8 @ AHAP WITHOUT FAILURE!!! Conditioning: For Time 30-20-10 A) Calories on Bike B) Push Press (115/75#) C) Burpee Box Jumps

  • WOD 082017: Welcome To Club Novem

    WOD 082017: Welcome To Club Novem

    CrossFit: Strength: Snatch Complex 1 Snatch Lift Off + 1 Snatch Deadlift + 1 Hang Snatch (below the knee) (5-7) x 1 + 1 + 1 @ 70% of your best Snatch Conditioning: For Time: Start 800 Meter Run / 1000 Meter Row Then A) 50 OHS (95/65#) B) 50 Wall Ball Shots C) 50

  • WOD 081917: Spin Spin Sugar!

    WOD 081917: Spin Spin Sugar!

    CrossFit: Team Workout: Teams of 2 25 Minute AMRAP Buy In 150 Wall Balls Shots (20/14#) 10 ft Then 4 Rounds 20 Cleans (135/95#) 30 Strict Pull Ups 40 KB Swings (24/16kg) Finish w/ 600 Meter Run w/ Med Ball BootCamp: Team Workout 25 Minute AMRAP Teams of 2 10 Dive Bomber Pushups 15 Cal

  • WOD 081817: Hanging Tough…

    WOD 081817: Hanging Tough…

    CrossFit: Skill Strength: Bar Muscle Ups A1) 5 x Snatch Grip Pull Ups (band or BW) A2) 5 x Knee Raises Off the Box or High Bar (with lean back kip) (beginner from low bar – intermidate/adv. High Bar) B1) 10 x Banded Lat Pull Downs B2) 5-10 x Straight Bar Dips (Low Bar or

  • WOD 081717: Burner Bro…

    WOD 081717: Burner Bro…

    CrossFit: Strength: Bench Press 5 x @ Barbell 5 x @ 55% 5 x @ 65% 5 x @ 75% 5+ x @ 85% Conditioning: 16 Minute EMOM A) 10 Double KB Front Racked Squats (24/16kg) B) 15/10 Calories on Rower C) 20 GTO with a Plate (45/25#) B) 30 Double Unders RX+ 16 Minute

  • WOD 081517: Seventeen Point Who?…

    WOD 081517: Seventeen Point Who?…

    CrossFit: Conditioning: 17.1ish For Time 10 Alt DB or KB Snatch (DB 50/35) or (KB 24/16kg) 15 Burpee Box Jumps (20″) 20 Alt DB Snatch 15 Burpee Box Jumps (20″) 30 Alt DB Snatch 15 Burpee Box Jumps (20″) 40 Alt DB Snatch 15 Burpee Box Jumps (20″) 50 Alt DB Snatch 15 Burpee Box

  • WOD 081417: Grip Em and Rip Em

    WOD 081417: Grip Em and Rip Em

    CrossFit: Strength: 1 1/4 Front Squat (down – half way up – back down & up) warm up to 60% – then (5) x 5 @ 65-70% of a 1 RM Conditioning: 8 Minute AMRAP Laddering Up By 100 Meters on Rower /10 DUBS or 200 Meters on Bike A) Calories (Row or Bike) or

  • WOD 081317: Everything But The Kitchen Sink…

    WOD 081317: Everything But The Kitchen Sink…

    CrossFit:  Conditioning: 20 Minute AMRAP AMRAP 20: 50 Wallballs (20/14) 50 Double-Unders (150S, 25 SSD) 40 Box Jumps (24′′/20′′) 40 Toes-to-Bar (V-Ups) 30 Chest-to-Bar Pull-Ups 30 Barbell Facing Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Muscle-Ups CASHOUT FOR ALL! 3 RDs 400m Run/ 500m Row/ 1200m AD 1 Minute Rest Score

  • WOD 081217: Fishtown Fitness Friends

    WOD 081217: Fishtown Fitness Friends

    CrossFit: Teams of 2 25 Minute AMRAP 600m Run 2 Rounds of DT 1rd of DT: (12 DL, 9 Hang PC, 6 Push Jerks) (155/105) BootCamp: For Time 800m Run 100 Rng Rows (switch every 5 reps) 400m Run 100 Burpees (Switch every 5 reps) 400m Run 100 DB Clean & Jerks (switch every 5

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