(215) 291-2968 Friday - Jul 28, 2017
  • WOD 072717: Rollin In The Deep…

    WOD 072717: Rollin In The Deep…

    CrossFit: Strength: 10 Minute EMOM 3 Front Squats @ 65% of Front Squat 6 Back Squats @ 65% of Front Squat Conditioning: 6 Min AMRAP 27 Cal Row 21 Power Cleans (95/65) 15 Burpees (24/20) 2 Minutes Rest 6 Min AMRAP 15 Cal AD 21 Power Cleans (95/65) 27 Burpees (24/20) RX+ 6 Min AMRAP

  • WOD 072617: “Daniel”

    WOD 072617: “Daniel”

    CrossFit: Conditioning: “Daniel” 50 Pullups 400m Run 21 Thrusters (95/65) 800m Run 21 Thrusters (95/65) 400m Run 50 Pullups RX+ same Hybrid: Sub Dumbbells (25/15#) BootCamp: WOD 1: For Time 800m Run Then 4 Rds 10 Ring Rows 10 HR Pushups 10 2xKB Front Rack Squats (24/16) Finish 800m Run WOD 2: 8 Minute EMOM

  • WOD 072517: Sinkholes and Rock Solid Cardio

    WOD 072517: Sinkholes and Rock Solid Cardio

    CrossFit: Strength: Back Squats 5 w/BB 5×10 @ 50% Conditioning: 3RFT 75 Double Unders 50 Air Squats 25 Cal Row/20 Cal AD RX+ 3RFT 75 Double Unders 50 Goblet Squats (24/16) 25 Cal on AD BootCamp: WOD 1: 12 Minute AMRAP 10 T2B 16 Jumping Lunges (1,2,3…) 10 Cal Row WOD 2: 12 Minute AMRAP

  • WOD 072417: Hold on to your butts…

    WOD 072417: Hold on to your butts…

    CrossFit: Strength: 1. Tall Cleans 3×5 Work up to Moderate Weight 2. 8 Minute Squat Clean EMOM 1 Pausing Squat Clean Pause 2s BELOW the knee Pause 2s Bottom of Squat R1 50%, R2 55%, R3 60%, R4 65% R5-8M 70-75% Conditioning: 5RFT 10 Power Clean (95/65) 10 Box Jump Overs (20) 100m OH March

  • WOD 072317: So. Much. Lifting.

    WOD 072317: So. Much. Lifting.

    CrossFit: Strength: Pausing OHS 5×2(1+1) AHAP 1 Pause At Bottom (3 sec pause) 1 OHS Conditioning: 6 Minute EMOM Each Minute Down on Hang Squat Cleans Up on Push Jerks Min1: 8 HS Cleans+3 Push Jerks Minute2: 7+4 Minute3: 6+5 Minute 4: 5+6 Minute 5: 4+7 Minute 6: 3+8 50% of Clean and Jerk 2

  • WOD 072217: Saturday Feels

    WOD 072217: Saturday Feels

    CrossFit: Teams of 3 For Time 100 Cal Row 100 Box Jump Overs (20) 100 Power Snatches (75/55) 100 Toes to Bar 100 Power Snatches (75/55) 100 Box Jump Overs (20) 100 Cal AD 1 Person Rest, 1 Person Works, 1 Person Goes on 200m Run *25 Minute Cap BootCamp: Deck of Cards Teams of

  • WOD 072117: Stones.

    WOD 072117: Stones.

    CrossFit: Strength: 0:00 to 5:00 As Many Rounds as Possible 3 Pause (at Bottom) Strict HSPU (Sub 1 Wall Climb) 3 Strict Pullup (2sec hold at top) 5:00-10:00 As Many Rounds as Possible 10 Sec Hold on Rings (Sub Hold on Dip Bar) 10 Ring Rows 10:00-15:00 As Many Rounds as Possible 6 Strict Toes

  • WOD 072017: Holy Hotness!…

    WOD 072017: Holy Hotness!…

    CrossFit: Skill: Snatch Complex 12 Minute EMOM 1 Power Snatch 1 OHS 1 Squat Snatch Rd 1,4,7,10 @ 50% Rd 2,5,8,11 @55% Rd 3,6,9,12 @60% Conditioning: 15 Minute AMRAP 60 Double Unders 15 OHS (115/75) 200m Run Cashout 10 Alt EMOM a) 14 X-Situps b) 10 Good Mornings (40% of FS) RX+: 15 Minute AMRAP

  • WOD 071917: BootCamp Coe and More…

    WOD 071917: BootCamp Coe and More…

    CrossFit: Skill: Split Jerk Warmup 2 Rds 10 Air Squats 10 Jumping Lunges 5 Press in Split Position 5 Jerk Balance Split Jerk Skill Work 1) Jerk Balance 7×3 AHAP Off the rack Conditioning: For Time 21 Hang Squat Cleans (95/65) 21 HSPUs 600m Run 15 Hang Squat Cleans 15 HSPUs 600m Run 9 Hang

  • WOD 071817: Stay Hydrated Y’all!

    WOD 071817: Stay Hydrated Y’all!

    CrossFit: Skill: Barbell Warmup 2 Rds 5 Reps Each Good Morning, Back Squat, Elbow Rotation Press, RDL, Front Squat 10 Min Hang Power Clean EMOM Minute 1: 5 Hang PC at 50% Minute 2: 4 Hang PC at 60% Minute 3: 3 Hang PC at 70% Minute 4: 2 Hang PC at 75% Minute 5:

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