(215) 291-2968 Tuesday - Sep 19, 2017
  • WOD 091617: Team Cindy With A Twist!

    WOD 091617: Team Cindy With A Twist!

    CrossFit: 25 Minute AMRAP Teams of 3 “TEAM CINDY” 5 Pull Ups 10 Push Ups 15 Air Squats Continuous Effort 200 Meters Plate Over Head March (45/25#) *one athlete is always Marching the Plate OH ** one athlete works at a time on the AMRAP – *** switch as needed BootCamp: Group of 3 Deck

  • WOD 091217: Drill That Skill…

    WOD 091217: Drill That Skill…

    CrossFit: Skill Strength: Bar Muscle Up – Strength Drills Super Set – 3 Rounds at Each Station (NOT FOR TIME) *5 Minutes to Go Over Everything *6 Minutes at Each Station A1) 5 x Snatch Grip Pull Ups (band or BW) A2) 5 x Knee Raises Off the Box or High Bar (with lean back

  • WOD 091117: Remembering.

    WOD 091117: Remembering.

    CrossFit: Conditioning: For Time: 2001 Meter Row or 2001 Meter Run (1.25 miles) 11 Box Jumps (30/24″) 11 Thrusters (115/75#) 11 Burpee C2B Pullups 11 Power Cleans (185/125#) 11 HSPUs 11 KB Swings (32/24kg) 11 Toes to Bar 11 Deadlifts (185/125#) 11 Push Jerks (115/75#) 2001m Row or 2001m Run (1.25 miles) RX+ Same As

  • WOD 091017: Double Up, Double Down!

    WOD 091017: Double Up, Double Down!

    CrossFit: Strength: Back Squats 5 x @ Barbell 5 x @ 55%-60% 5 x @ 65% 5 x @ 75% 3 x @ 80% (3) 3 x @ 85-90% Conditioning: 14 Minutes To Complete: 100 Double Unders 30 Power Cleans (75/55#) 75 Double Unders 30 Power Cleans (95/65#) 50 Double Unders 30 Power Cleans (115/75#)

  • WOD 090917: All The Happs Are In Fishtown

    WOD 090917: All The Happs Are In Fishtown

    CrossFit: Conditioning: Team WOD Teams of 2 12 Minute AMRAP 1000 Meter AD 30 Wallballs (20/14) 10 ft 30 Power Cleans (135/95#) – 3 Minute Rest – 12 Minute AMRAP 2000 Meter Row 60 Alt DB Snatch (50/35#) 60 Single Arm OHWL (50/35#) One works, one rests – switch as needed. BootCamp: Teams of 2

  • WOD 090817: Team Pete With A Side Of Pete

    WOD 090817: Team Pete With A Side Of Pete

    CrossFit: Conditioning: 5:00 AMRAP 25 Burpees 50 Push Press (45/35#) – 2 minutes of rest – 4:00 AMRAP 20 Burpees 40 Front Squats (65/55#) – 2 minutes of rest – 3:00 AMRAP 15 Burpees 30 Hang Power Cleans (95/65#) – 2 minutes of rest – 2:00 AMRAP 10 Burpees 20 Deadlifts (115/75#) RX+: 5:00 AMRAP

  • WOD 090717: SPRINTSSSSSS!!!

    WOD 090717: SPRINTSSSSSS!!!

    CrossFit: Strength: 1 1/4 Front Squat (down – half way up – back down & up) warm up to 65% – then (5) x 5 @ 70-75% of a 1 RM Conditioning: 5 Rounds 3 Minutes – remaining time = rest 🙂 200 Meter Run 10 Ring Rows 200 Meter Row/400 Meter Bike RX+: 5

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