(215) 291-2968 Saturday - Aug 18, 2018
  • 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

  • WOD 080818: Double Duty.

    WOD 080818: Double Duty.

    CrossFit: Movement: Movement Prep Rd 1 5 Hang Power Snatches 5 2 Hand KB Squat Cleans 3 Pullups Rd 2 5 Power Snatches (add weight) 5 DB Thrusters Conditioning: For Time 30 Snatches (95/65) 10 C2B Pullups 30 2 Handed KB Squat Cleans (24/16) 10 C2B Pullups 30 DB Thrusters (50/35) 10 C2B Pullups RX+:

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