(215) 291-2968 Tuesday - Dec 12, 2017
  • WOD 121117: Rocking Those Hollows!

    WOD 121117: Rocking Those Hollows!

    CrossFit: Strength: Super Set! A)Press 5@60% 5@70% 3@80% (Start Super Set) 3@85% 1@90% 1@95% 1@ Heavy Single Doesnt need to be a 1 RM just heavy for the day B) 5×10 DB Bench Press (AHAP) Conditioning: 12 Minute Alt EMOM 1) 10 DB Thrusters (50/35) 2) 10 Strict Pullups (NO Kip) 3) 50 Double Unders

  • WOD 121017: No Snow Day!

    WOD 121017: No Snow Day!

    CrossFit: Strength: Super Sets A) Back Squats 2×5@60% 3×10@70% (Start Superset) B) Back Extensions 3×10 Beginner and intermediate on Floor Advanced on GHD Coaches on GHD please make sure they go slow on the back extension! Conditioning: For Time 800m Run or 1k Row or 2400m Bike 20 ALT KB Snatches (24/16) 30 Jumping Lunges

  • WOD 120917: There’s No “I” In Team

    WOD 120917: There’s No “I” In Team

    CrossFit: For Time Teams of 2 50 Power Snatches (95/65) 500m Row/1200m Bike 50 OHS (115/75) 1k Row/2400m Bike 50 Wallballs (20/14) @ 10 ft 1k Row/2400m Bike 50 Toes to Bar 500m Row/1200m Bike Cashout: 100 partner Wallball Situps BootCamp: Teams of Two 30 Minute AMRAP 12 Tire Flips 40 Battle Rope Slams 40

  • WOD 120717: Evil “Bleep” EMOM

    WOD 120717: Evil “Bleep” EMOM

    CrossFit: Strength: Clean Warmup 5 Minutes Clean Complex 1 Clean Pull 1 Halting Squat Clean (pause 3 sec at Knee) 2 Front Squats Conditioning: 10 Minute EMOM 7 Thrusters (45/35) 7 Burpees 7 Pullups RX+: 10 Minute EMOM 7 Thrusters (75/55) 7 Burpees 7 C2B Pullups     BootCamp: WOD 1: 8 Minute Alt. EMOM

  • WOD 120617: Lunges Everywhere!

    WOD 120617: Lunges Everywhere!

    CrossFit: Strength: Super Set! A) Deadlift 5@50% 5×10@ 60% B) 5×10 Single Leg Glute Bridges (5 per leg) (Use Bands on Rig) Conditioning: 12 Minute AMRAP 16 Back Rack Forward Lunge (95/65) (1,2,3….) 20 Cal Row/ 15 Cal Bike 20 KB Swings (24/16) RX+: 12 Minute AMRAP 16 Back Rack Forward Lunge (135/95) (1,2,3….) 20

  • WOD 120517: Max Your Efforts

    WOD 120517: Max Your Efforts

    CrossFit: Strength: Super Set! A) Bench Press 5@60% 5@70% 3@80% (Start Super Set) 3@85% 1@90% 1@95% 1@ Heavy Single Doesnt need to be a 1 RM just heavy for the day B) 5×10 Bent over DB Rows (5 per arm) Conditioning: 16 Minute EMOM 1) 45 DUs 2) 10 DB Hang Squat Cleans (50/35) 3)

  • WOD 120417: Seeing Red Again

    WOD 120417: Seeing Red Again

    CrossFit: Strength: Burgener Snatch Warmup 5 Minutes Snatch Complex 1 Snatch Pull 1 Halting Squat Snatch (pause 3 sec at Knee) 2 OHS 5-7 Sets working up to heavy Weight Conditioning: 5 RFT 12 Ring Rows 8 Power Snatches (95/65) 12 T2B RX+: 5 RFT 4 Ring MUs 8 Power Snatches (135/95) 12 T2B Cashout:

  • WOD 120317: Into The Pain Cave!

    WOD 120317: Into The Pain Cave!

    CrossFit: Strength: Super Set! A) Back Squats 5@50% 5×10@ 60% B) Back Rack Reverse Lunges (AHAP) 5×10 (Lunges will come from the floor) Conditioning: 4 RFT 20 Cal Bike / 25 Cal Row 15 HSPUs 10 Front Squats (135/95) RX+: 20 Cal Bike / 25 Cal Row 15 HSPUs 10 Front Squats (185/125) BootCamp: WOD

  • WOD 120217: Happy Holidays!

    WOD 120217: Happy Holidays!

    CrossFit: Teams of 2 8 Minute AMRAP 10 Partner Deadlifts (225/155) 10 Sync Burpees over Bar 100m Run 8 Minute AMRAP 10 Cal Sync Row 10 Sync Air Squats 200m Run 8 Minute AMRAP 10 Sync Wallballs (20/14) 10 Sync T2B 400m Run 2 Minute Rest after Each WOD Must Complete one movement before moving

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