(215) 291-2968 Thursday - Dec 13, 2018
  • WOD 121218: Sharing Is Caring!

    WOD 121218: Sharing Is Caring!

    CrossFit: Strength: Snatch Warm Up *5 Warm Up 15:00 – Fit as Many sets in as possible 1 High Hang Squat Sn + 1 Mid Hang Squat Snatch + 1 Low Hang Squat Snatch work up in weight – let’s get weird Conditioning: 3 RFT 1000K Row/2000K Bike 30 Hang Power Snatched (95/65) 10/10 Dumbbell

  • WOD 121018: Choose Your Own Adventure.

    WOD 121018: Choose Your Own Adventure.

    CrossFit: Movement Prep: 3 NFT – With Purpose (do all the movements) 5 Burpee Box Step Ups 5 Beat Swings 5 Wall Ball Shots (20/14#) 10ft 5 Med Ball Cleans (Over the Shoulder) (80/60#) Conditioning: “Death By Athlete’s Choice” EMOM adding 1 rep each minute Pick Only One Of These Options: Burpee Box Jumps (24/20″)

  • WOD 120918: Thank U, Next.

    WOD 120918: Thank U, Next.

    CrossFit: Strength: BACK SQUAT (1) 5 x @ 65% (1) 3 x @ 75% (5) 3 x @ 80-85% Conditioning: 12:00 EMOM M.E. Double Unders (sub singles, ssds) M.E. Suitcase Weighted Rev. Lunges (2x 24/16kg) M.E. Tuck Ups RX+: 12:00 EMOM M.E. Ski Calories M.E. Back Racked Weighted Rev. Lunges (135/95#) use rack M.E. GHDs

  • WOD 120818: More Burpees???

    WOD 120818: More Burpees???

    CrossFit: Teams of Two For Time 100 calorie Row/80 Cal Bike 20 Burpees Over the Barbell 80 Wall Ball Shots (20/14#) 10 ft 20 Burpees Over the Barbell 60 Deadlifts (135/95#) 20 Burpees Over the Barbell 40 Push Jerks (135/95#) 20 Burpees Over the Barbell 20 Thrusters (135/95#) 20 Burpees Over the Barbell BootCamp: Alternate

  • WOD 120718: Because It’s Friday…

    WOD 120718: Because It’s Friday…

    CrossFit: Strength: Deadlifts (5) 10 x @ 65% of your 1RM Conditioning: 4 Rounds – 4 Minutes to Complete: (A) 10 Deadlifts (135/95#) (B) 10 DB Burpees 35/25# (C) 20/15 Calories on Bike *1:00 Rest Between Rounds RX+: 4 Rounds – 4 Minutes to Complete: (A) 10 Deadlifts (135/95#) 10 Devil Press (50/35#) (C) 20/15

  • WOD 120618: Work. It. Out.

    WOD 120618: Work. It. Out.

    CrossFit: Strength: Frankenstein Front Squats (5) 5 x @ AHAP!!! SHould be getting heavier each week 15:00 Cap Conditioning: 2 Rounds – 4:00 AMRAP (A) 5 Handstand Push Ups (10 DB Strict Press 30/20#) 20 Box Jumps (20″) (B) 5 Strict Pull Ups 20/15 Calorie Bike *:30 rest between stations & rounds* RX+: 2 Rounds

  • WOD 120518: Imposter Kalsu.

    WOD 120518: Imposter Kalsu.

    CrossFit: Strength: Bench Press (1) 5 x @ 65% (1) 3 x @ 75% (5) 3 x @ 80-85% Conditioning: 10:00 EMOM 5 Burpee Buy In – THEN – AMRAP Thrusters with the remaining minute (95/65#) score will be No. of thrusters Rest 5:00 Minutes 5:00 EMOM 5 Burpee Buy In – THEN – AMRAP

  • WOD 120418: That’s A Long Time…

    WOD 120418: That’s A Long Time…

    CrossFit: Strength: Snatch Warm Up *5 Warm Up 15:00 – 7 Sets 1 Mid Hang Squat Snatch + 1 Low Hang Squat Snatch + 2 OHS work up in weight – let’s get weird Conditioning: 20:00 EMOM (A) 20 Bear Hug D-Ball Squats (80/60#) (B) 15/10 Calorie Ski Erg (C) 20 Sit Ups (D) 10

  • WOD 120318: Happy Hanukkah!

    WOD 120318: Happy Hanukkah!

    CrossFit: Strength: Clean Warm Up: *5 minutes 15:00 – 5 Sets 1 Mid Hang Squat Clean + 1 Low Hang Squat Clean + 1 Front Squat + 1 Jerk work up in weight – prepping for the workout not a max effort Conditioning: “8 Nights of Hanukhah” 8 RFT 1 Squat Clean (185/125) 2 Strict

  • WOD 120218: Post Holiday Party Sweats!

    WOD 120218: Post Holiday Party Sweats!

    CrossFit: Movement Prep: Take 15:00 warm up deadlift to working weight warm up Thrusters KB Swings Pull Ups Box Jumps DB Cleans Conditioning: “Lumber Jack” For Time: (A) 20 Deadlifts (275/185#) 400 meter Run/500 Meter Row (B) 20 Kettlebell Swings (24/16kg) 400 meter Run/500 Meter Row (C) 20 Overhead Squats (115/75#) 400 meter Run/500 Meter

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