(215) 291-2968 Thursday - Nov 23, 2017
  • WOD 112217: Shoulder Burner!

    WOD 112217: Shoulder Burner!

    CrossFit: Strength: Back Squats 10 x @ BB 8 x 55% 6 x @ 65% 4 x @ 75% 3 x @ 85% (2) x 2 @ 95% Conditioning: For Time: 21-15-9 Push Press (95/65#) Ring Dips Burpee Box Jumps (20″) RX+ For Time: 21-15-9 Push Jerk (135/95#) Ring Dips Burpee Box Jump Overs (20″)

  • WOD 112117: Taking Advantage Of…

    WOD 112117: Taking Advantage Of…

    CrossFit: Strength: Deadlift Warm Up 2 Rounds – with an empty bar 25/25ft Death Marches (x2 DB AHAP) 10 Banded Good Morings 10 RDLs with Barbell * 5 Minutes TOPS RDLs (8) x 4 @ AHAP WITHOUT FAILURE!!! Conditioning: For Time: 200 Meter Run 2 Rounds (A) 20 Thrusters (45/35#) (B) 20 Knees To Chest

  • WOD 112017: Quad Damn!

    WOD 112017: Quad Damn!

    CrossFit: Strength: Front Squat TEST 5 x @ BB 5 x @ 55% 5 x @ 65% 3 x @ 75% 3 x @ 85% 1 x @ 90% 1 x @ 95% (AMRAP or ) 1 x @ 100+% Conditioning: 15 Minute AMRAP 100 Meter Row/200 Meter Bike 10 Ring Push Ups 10 Med

  • WOD 111917: Jonesworthy

    WOD 111917: Jonesworthy

    CrossFit: Strength: Press 10 x @ BB 8 x 55% 6 x @ 65% 4 x @ 75% 3 x @ 85% (2) x 2 @ 95% Conditioning: For Time: “Jonesworthy” 80-64-50-32-16-8 Air Squats 40-32-25-16-8-4 Kettlebell Swings 20-16-12-8-4-2 Pull Ups RX+: For Time: “Jonesworthy” 80-64-50-32-16-8 Air Squats 40-32-25-16-8-4 Kettlebell Swings 20-16-12-8-4-2 Pull Ups BootCamp: WOD

  • WOD 111817: Making The Dream Work

    WOD 111817: Making The Dream Work

    CrossFit: Teams of 2 For Time: 400 Meter Run 50 Box Jumps (24/20”) 30 Handstand Push Ups 400 Meter Run 50 Alternation Pistols 30 Hang Power Cleans (135/95#) 400 Meter Run 50 KB Swings (24/16kg) 30 Pull Ups 400 Meter Run 50 Toes To Bar 30 Overhead Squats (95/65#) Finish With 100 Wall Ball Shots

  • WOD 111717: Slamming It Down.

    WOD 111717: Slamming It Down.

    CrossFit: Strength: Burgner Warm Up as a group with PVC + the BTN Sots Press add the Press In Snatch in the warm up along with the 1 Snatch Balance + 2 OHS 1 Snatch Balance + 2 Overhead Squat out of the rack – this will be a learning curve for most folks (5-7)

  • WOD 111617: Sprint!

    WOD 111617: Sprint!

    CrossFit: Strength: Front Squats 10 x @ BB 8 x 55% 6 x @ 65% 4 x @ 75% 3 x @ 85% (2) x 2 @ 95% Conditioning: 5 Rounds 2 Minutes – remaining time = rest 🙂 (A) 15 Thrusters (75/55#) (B) 10 Ring Rows RX+: 5 Rounds 2 Minutes – remaining time

  • WOD 111517: Move With Purpose.

    WOD 111517: Move With Purpose.

    CrossFit: Strength: Deadlift Warm Up 2 Rounds – with an empty bar 25/25ft Death Marches (x2 DB AHAP) 10 Banded Good Morings 10 RDLs with Barbell * 5 Minutes TOPS RDLs (8) x 4 @ AHAP WITHOUT FAILURE!!! Conditioning: 10 Minute AMRAP (A) 7 Ring Dips (B) 14 Push Press (75/55#) (C) 7 Tattes (24/16kg)

  • WOD 111317: Something About Mary

    WOD 111317: Something About Mary

    CrossFit: Strength: Super Set: 4 Rounds (A) 10/10 S.A. DB Rows (HEAVY!) (B) 30 Sec. Banded March (C) 10/10 Elevated Split Squats (foot on a 20″ box) (you can go non weighted or 1 KB in the Goblet Sq position) Conditioning: 5 Rounds 3 Minute AMRAP 5 Handstand Push Ups 10 Alt. Pistols 15 Pull

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