(215) 291-2968 Friday - Dec 14, 2018
  • WOD 121318: Power. Strength. Stamina.

    WOD 121318: Power. Strength. Stamina.

    CrossFit: Strength: Bench Press Build up to 75% then wave 3 rounds (1) 5 x @ 75% (1) 3 x @ 80% (1) AMRAP x @ 85% 18:00 Cap no If ands or buts… Ex: 5 @ 75%, 3 @ 80%, AMRAP @ 85%, then back 5to the 75%-85%… etc Conditioning: 15:00 Partner WOD “Frandy”

  • WOD 121218: Sharing Is Caring!

    WOD 121218: Sharing Is Caring!

    CrossFit: Strength: Snatch Warm Up *5 Warm Up 15:00 – Fit as Many sets in as possible 1 High Hang Squat Sn + 1 Mid Hang Squat Snatch + 1 Low Hang Squat Snatch work up in weight – let’s get weird Conditioning: 3 RFT 1000K Row/2000K Bike 30 Hang Power Snatched (95/65) 10/10 Dumbbell

  • WOD 121118: Hustling Diane

    WOD 121118: Hustling Diane

    CrossFit: Strength: Deadlifts warm up to 75% then (4) 8 x @ 75% of your 1RM *18:00 Minute Cap – this includes warm up Handstand Stuff Warm Up – 2 Rounds *beginner = :30 Tripod Holds (Against the wall or freestanding) *intermediate = 5 Temp Handstand Push Ups – 1 Kick Up + 3-5 Count

  • WOD 121018: Choose Your Own Adventure.

    WOD 121018: Choose Your Own Adventure.

    CrossFit: Movement Prep: 3 NFT – With Purpose (do all the movements) 5 Burpee Box Step Ups 5 Beat Swings 5 Wall Ball Shots (20/14#) 10ft 5 Med Ball Cleans (Over the Shoulder) (80/60#) Conditioning: “Death By Athlete’s Choice” EMOM adding 1 rep each minute Pick Only One Of These Options: Burpee Box Jumps (24/20″)

  • WOD 120918: Thank U, Next.

    WOD 120918: Thank U, Next.

    CrossFit: Strength: BACK SQUAT (1) 5 x @ 65% (1) 3 x @ 75% (5) 3 x @ 80-85% Conditioning: 12:00 EMOM M.E. Double Unders (sub singles, ssds) M.E. Suitcase Weighted Rev. Lunges (2x 24/16kg) M.E. Tuck Ups RX+: 12:00 EMOM M.E. Ski Calories M.E. Back Racked Weighted Rev. Lunges (135/95#) use rack M.E. GHDs

  • WOD 120818: More Burpees???

    WOD 120818: More Burpees???

    CrossFit: Teams of Two For Time 100 calorie Row/80 Cal Bike 20 Burpees Over the Barbell 80 Wall Ball Shots (20/14#) 10 ft 20 Burpees Over the Barbell 60 Deadlifts (135/95#) 20 Burpees Over the Barbell 40 Push Jerks (135/95#) 20 Burpees Over the Barbell 20 Thrusters (135/95#) 20 Burpees Over the Barbell BootCamp: Alternate

  • WOD 120718: Because It’s Friday…

    WOD 120718: Because It’s Friday…

    CrossFit: Strength: Deadlifts (5) 10 x @ 65% of your 1RM Conditioning: 4 Rounds – 4 Minutes to Complete: (A) 10 Deadlifts (135/95#) (B) 10 DB Burpees 35/25# (C) 20/15 Calories on Bike *1:00 Rest Between Rounds RX+: 4 Rounds – 4 Minutes to Complete: (A) 10 Deadlifts (135/95#) 10 Devil Press (50/35#) (C) 20/15

  • WOD 120618: Work. It. Out.

    WOD 120618: Work. It. Out.

    CrossFit: Strength: Frankenstein Front Squats (5) 5 x @ AHAP!!! SHould be getting heavier each week 15:00 Cap Conditioning: 2 Rounds – 4:00 AMRAP (A) 5 Handstand Push Ups (10 DB Strict Press 30/20#) 20 Box Jumps (20″) (B) 5 Strict Pull Ups 20/15 Calorie Bike *:30 rest between stations & rounds* RX+: 2 Rounds

  • WOD 120518: Imposter Kalsu.

    WOD 120518: Imposter Kalsu.

    CrossFit: Strength: Bench Press (1) 5 x @ 65% (1) 3 x @ 75% (5) 3 x @ 80-85% Conditioning: 10:00 EMOM 5 Burpee Buy In – THEN – AMRAP Thrusters with the remaining minute (95/65#) score will be No. of thrusters Rest 5:00 Minutes 5:00 EMOM 5 Burpee Buy In – THEN – AMRAP

  • WOD 120418: That’s A Long Time…

    WOD 120418: That’s A Long Time…

    CrossFit: Strength: Snatch Warm Up *5 Warm Up 15:00 – 7 Sets 1 Mid Hang Squat Snatch + 1 Low Hang Squat Snatch + 2 OHS work up in weight – let’s get weird Conditioning: 20:00 EMOM (A) 20 Bear Hug D-Ball Squats (80/60#) (B) 15/10 Calorie Ski Erg (C) 20 Sit Ups (D) 10

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