(215) 291-2968 Friday - Oct 20, 2017
  • WOD 101817: Muscle Beach and Myofascial Release!

    WOD 101817: Muscle Beach and Myofascial Release!

    CrossFit: Conditioning: 3 RFT 30 Hang Power Cleans (95/65) 30 Wallballs (20/14) @ 10ft 30 Cal Bike/ 35 Cal Row Cashout: Rowing/Biking Cashout 4 Rounds 40S of Work 20S of Rest 1 Minute Rest RX+: 3 RFT 30 Hang Power Cleans (135/95) 30 Wallballs (20/14) @ 10ft 30 Cal Bike/ 35 Cal Row Hybrid: WOD

  • WOD 101717: Test Time!

    WOD 101717: Test Time!

    CrossFit: Strength: Back Squat 5@BB 5@55% 5@65% 3@75% 3@85% 1@90% 1@95% 1@100% + Conditioning: 10 Minute AMRAP 10 Box Jump Burpees (20) 20 Jumping Squats 30 Double Unders RX+: 10 Minute AMRAP 10 Box Jump Burpees (20) 20 Jumping Squats (75/55) 30 UB Double Unders BootCamp: WOD 1: 6 Minute AMRAP 5 Tire Flip Burpees

  • WOD 101617: Headrush…

    WOD 101617: Headrush…

    CrossFit: Strength: Gymastics Conditioning 15 Strict HSPUs Rest 1 Minute 12 Strict HSPUs Rest 45 Sec 9 Strict HSPU Rest 30 sec 6 Strict HSPUs Rest 15 Sec 3 Strict HSPUs Conditioning: For Time 800m Run Then 4 Rounds 12 Pullups 9 Power Snatches (95/65) 6 HR Pushups Finish 800m Run RX+: For Time 800m

  • WOD 101517: Clean Everything On Sunday

    WOD 101517: Clean Everything On Sunday

    CrossFit: Strength: 9 Minute EMOM Rds1,2,3: 1 Hang Squat Clean +1 Squat Clean @65% Rds4,5,6 1 Hang Squat Clean +1 Squat Clean @70% Rds7,8,9 1 Hang Squat Clean +1 Squat Clean @75% Conditioning: 3 RFT 600m Run 12 Deadlifts (185/125) 21 Box Jumps (24/20) RX+ 3 RFT 600m Run 12 Deadlifts (225/155) 21 Box Jumps

  • WOD 101417: Smells Like Team Spirit…

    WOD 101417: Smells Like Team Spirit…

    CrossFit: 20 Minute AMRAP Teams of 2 4 Min AMRAP ME Wallballs (20/14) @ 10ft 4 Minute AMRAP ME Pushups 4 Minute AMRAP ME Strict Pullups 4 MInute AMRAP ME Thrusters (95/65) 4 MInute AMRAP ME Cal Bike 1 Minute Rest Between Each AMRAP 1 Person Works one Person Rest Switch Every 10 Reps BootCamp:

  • WOD 101317: Friday The 13th $13 Tacos…

    WOD 101317: Friday The 13th $13 Tacos…

    CrossFit: Strength: 5 Minute Snatch Warmup 9 Minute EMOM Rds1,2,3: 1 Squat Snatch+1OHS @ 65% Rds4,5,6 1 Squat Snatch+OHS @70% Rds7,8,9 1 Squat Snatch+OHS @75% Conditioning: 10 Minute AMRAP 10 OHS (95/65) 10 Strict Pullups 200m Run RX+ 10 Minute AMRAP 10 OHS (135/95) 10 Strict C2B Pullup 200m Run Hybrid: WOD 1: 9 Minute

  • WOD 101217: I Dip , You Dip, We Dip…

    WOD 101217: I Dip , You Dip, We Dip…

    CrossFit: Strength: Super Set A) Back Squats 2×5@60-65% 2×5@70% 5@75% B) ME Ring Dips 5 Sets for max Reps Conditioning: 4 RDs 3 Minute Rounds 20/15 Cal Row/Bike 15 Burpees ME Push Press (95/65) (with remaining time) No Rest in Between Rounds RX+ 4 RDs 3 Minute Rounds 20/15 Cal Row/Bike 15 Burpees (6″ Target)

  • WOD 101117: Abs, Abs, Abs, Abs, Abs

    WOD 101117: Abs, Abs, Abs, Abs, Abs

    CrossFit: Strength: 5 minutes Group Clean warmup 5 RFT 200m Run 30 Double Unders 9 Hang Squat Cleans (95/65) Cashout: NOT FOR TIME 21-18-15-12-9 Weight Situps and Press (25/15) V-Ups RX+ 5 RFT 200m Run 30 UB Double Unders 9 Hang Squat Cleans (115/80) Hybrid: WOD 1: Use 1 Kb with CrossFit classes WOD 2:

  • WOD 101017: Pace Is King…

    WOD 101017: Pace Is King…

    CrossFit: Strength: Pausing Overhead Squats 5-5-3-3-1-1 Work up to a heavy single (Not a max out day for this really focus on ROM) Conditioning: 18 Minute AMRAP 18 Cal Row / 13 Cal AD 15 Wallballs (20/14) @10ft 12 DB Snatches (50/35) 9 Toes to Bar RX+ 18 Minute AMRAP 18 Cal Row / Cal

  • WOD 100917: Setting The Bar

    WOD 100917: Setting The Bar

    CrossFit: Skill Strength: 4 Rounds HSPU and HS Walk Skill Rd 1 and Rd 3 A) 5 Wall Facing Strict HSPU (Sub 5 Box Facing Strict HSPUs) (if no box then Pike HSPUs) B) 50ft Seal Walks (with Sliders) Rd 2 and Rd 4 A) 10 Seated Arnold Press AHAP B) Max BB OH Press

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