(215) 291-2968 Friday - Sep 22, 2017
  • WOD 092017: Hump Day

    WOD 092017: Hump Day

    CrossFit: Skill 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:  4 Minute AMRAP 400m Run 20 Cal Row / 15 Cal Bike ME Power Snatch w/ Remaining Time (75/55) 2 Minunte Rest

  • WOD 091917: Hot Damn!

    WOD 091917: Hot Damn!

    CrossFit: Strength: Snatch Warmup 5 Minutes as Group 1) Power Snatch 3@65% 3@70% 2×3@75% 2) Halting Snatch Pull (Pause 3s@Knee) 3×3@80-85% Conditioning:  14 Minute AMRAP 20 DB Thrusters (50/35) 20 Box Jumps (24/20) 20 Cal Bike 20 Toes to Bar RX+: Same As CrossFit BootCamp: WOD 1: 21 Minute Alt EMOM 1) 8 Pike Pushups

  • WOD 091817: Monday Grind!

    WOD 091817: Monday Grind!

    CrossFit: Strength: 1) Push Press 3 x @ 65% 3 x @ 70% (2) 3 x @75% 2) Push Jerk (5) x 1 @ AHAP Conditioning: 5RFT 400m Run ME Back Squats (80%of BW) (from the floor) ME Kipping Pullups RX+ 5RFT 400m Run ME Back Squats (100% of BW) ME C2B Pullups Hybrid: WOD

  • WOD 091717: Sunday Funday!

    WOD 091717: Sunday Funday!

    CrossFit: Strength: Burgener Warm Up – PVC with PVC Pipe as a group *5 Minutes Super Set 5 Rounds 1 Snatch Deadlift + 1 Hang Power Snatch + 1 OHS High Knees Down / Butt Kickers Back 3 Ring Dips or 3 Muscle Up Swings + 1 MUP Conditioning: For Time 9 Ring Dips 9

  • 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

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