(215) 291-2968 Thursday - Jan 18, 2018
  • WOD 011618: How Many Thrusters Can You Thrust?

    WOD 011618: How Many Thrusters Can You Thrust?

    CrossFit: Strength: Complex 1 Push Press + 1 Push Jerk + 2 Front Sq. + 1 Thruster (from the rack) (2) 1+1+2+1 x @ Empty BB – then (5-7) based on feeling build to a heavy complex – not to failure Conditioning: 5 RFT 15 Thrusters (75/55#) 10 Pull Ups 5 Burpees RX+: 5 RFT

  • WOD 011518: Hot Steps!

    WOD 011518: Hot Steps!

    CrossFit: Strength: Back Squat 10 x @ BB 8 x @ 55% 6 x @ 65% 4 x @ 75% (3) x 3 @ 85% – GRIND Conditioning: 15 Minute Alt EMOM A) 15/12 Cal Row B) 20 Box Jumps (24/20″) C) 40 S.A. OHWL (24/16kg) RX+: 15 Minute Alt EMOM A) 18/15 Cal Bike

  • WOD 081418: Sunday’s My Fun Day

    WOD 081418: Sunday’s My Fun Day

    CrossFit: Movement Prep: Movement Prep: Row or Bike 1:00 easy 10 Sec Ring Holds – arms extended 5 Thrusters – BB Row or Bike :45 faster 10 Sec Ring Holds – in bottom of the dips 5 Thrusters – light Row or Bike :30 faster pace 3 Ring Dips 5 Thrusters – a little heavier

  • WOD 081318: Fly Me To The Moon!

    WOD 081318: Fly Me To The Moon!

    CrossFit: Teams of Two 6:00 AMRAP 25 Burpees 25 Push Press (95/65#) – 2 minutes of rest – 5:00 AMRAP 20 Burpees 20 Push Jerks (115/75#) – 2 minutes of rest – 4:00 AMRAP 15 Burpees 15 Hang Power Cleans (135/95#) – 2 minutes of rest – 3:00 AMRAP 10 Burpees 10 Squat Cleans (155/105#)

  • WOD 081218: You Want Us To Do What?…

    WOD 081218: You Want Us To Do What?…

    CrossFit: Movement Prep: Movement Prep: Row or Bike 1:00 easy 10 Sec Handstnad Holds 3/3 Alt DB Snatches – light 5/5 Step Ups Row or Bike :45 faster 20 Sec Handstnad Holds 3/3 Alt DB Snatches – a little heavier 5/5 Step Ups Row or Bike :30 faster pace 30 Sec Handstnad Hold or 5

  • WOD 081118: Waving This Week Good-Bye!

    WOD 081118: Waving This Week Good-Bye!

    CrossFit: Strength: Jerk Warm Up *10 minutes take 5 of the 10 minutes to pull those new to the jerk aside and teach them how to set up and recovre properly. The more experienced folks have them go ahead and start wamring up. Split Jerk or Push Jerk Doubles (out of the rack) (5-7) 2

  • WOD 081018: Novem Ladies Are Fierce!

    WOD 081018: Novem Ladies Are Fierce!

    CrossFit: Strength: Snatch Warm Up Burgener Warm Up – PVC Snatch High-Pull + Hang Snatch (knee) (5-7) 1+1 x @ AHAP – GRIND Conditioning: 8 RFT A) 3 Power Snatches (115/75#) B) 10 Wall Ball Shots (20/14#) 10ft. RX+: 8 Rounds 3 Power Snatches (135/95#) 10 Wall Ball Shots (25/20#) 10ft./9ft Hybrid: WOD 1: 12

  • WOD 080918: Clean Up That Mess!

    WOD 080918: Clean Up That Mess!

    CrossFit: Strength: Front Squats 10 x @ BB 8 x @ 55% 6 x @ 65% 4 x @ 75% (3) x 3 @ 85% – GRIND Conditioning: 12 Minute AMRAP – laddering up by 1, 2 & 3s 1 Squat Clean (155/105#) 2 Strict Pull Ups 3 Kettlebell Swings (24/16kg) (ex. RD1 = 1,2,3

  • WOD 010818: Slippy When Frozen

    WOD 010818: Slippy When Frozen

    CrossFit: Strength: Clean Warm Up The Burgner Clean Warm Up 1 Clean Deadlift + 1 Mid Hang Clean + 1 High Hang Clean 2 Front Squats + 1 Split Jerk (5-7) 1+1+1+2+1 Conditioning: 4 RFT A) 10 Push Press (95/65#) B) 1000 Meter Bike/ 500 Meter Row C) 20 Box Jumps (24/20″) 50 Double Unders

  • WOD 010718: Complicated Complexes

    WOD 010718: Complicated Complexes

    CrossFit: Strength: 3 Press + 2 Push Press + 1 Push Jerk (2) 3+2+1 x @ Empty BB – then (5-7) based on feeling build to a heavy complex – not to failure Conditioning: 3 RFT: (A) 20 KB Swings (24/16kg) 40 S.A. OHWL (24/16kg) (1,2,3…) 20 Cal on Rower 40 Double Unders (120 Singles,

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