(215) 291-2968 Tuesday - Dec 11, 2018
  • WOD 113018: For Time or An AMRAP???

    WOD 113018: For Time or An AMRAP???

    CrossFit: Strength: Back Squats 5 x w bar (2) x @ 60 – 75% (5) 5 x @ 78-85 % Stay at 78-85% across the board. Conditioning: 4 RFT (A) 30 Wall Balls (B) 15 (RT) S.A. OH Walking Lunges (1 OH + 1 Suitcase) (35/25#)2xDB 15 (LT) S.A. OH Walking Lunges (1 OH +

  • WOD 112918: Do You Even Double Under?

    WOD 112918: Do You Even Double Under?

    CrossFit: Strength: Clean Warm Up: *5 minutes 12 Minute EMOM 1 Squat Clean + 1 Front Squat + 1 Jerk work up in weight – let’s get weird Conditioning: 4 RFT: (A) 500 Meter Row or 800 Meter Bike – SPRINT!!!! (B) 15 Hang Power Cleans + Jerk (115/85#) – CONTROL!!!! *rest :30 after each

  • WOD 122818: Oops.

    WOD 122818: Oops.

    CrossFit: Strength: Super Set: 5 Sets A1) Frankenstein Front Squats (5) 5 x @ AHAP Should be getting into a rhythm with these now – lets push the weight A2) Handstand Stuff *beginner = :30 Tripod Holds (Against the wall or freestanding) *intermediate = 5 Temp Handstand Push Ups – 1 Kick Up + 3-5

  • WOD 112718: How You Doin’?

    WOD 112718: How You Doin’?

    CrossFit: Strength: Super Set: 5 Sets A1) Thruster Tripples (5) 3 x @ AHAP work up in weight – let’s get weird but be safe!!! A2) Ring Dips *beginner = Tempo Suppors Top – Down (5 Count use bandes if needed) *intermediate = :20 Holds 1 in Top + 1 in Bottom no rest between

  • WOD 112618: The Glitz Is In The Details.

    WOD 112618: The Glitz Is In The Details.

    CrossFit: Strength: Snatch Warm Up *5 Warm Up 2 Low Hang Snatch Doubles (7) 2 x @ AHAP work up in weight Conditioning: 15:00 AMRAP 11 Hang Power Snatches (75/55#) 11 Burpees 11 Thrusters (75/55#) 11 Sit Ups RX+: 15:00 AMRAP 11 Hang Power Snatches (95/65#) 11 Burpees Over Bar 11 Thrusters (95/65#) 11 GHD

  • WOD 112518: Cardio City Sunday.

    WOD 112518: Cardio City Sunday.

    CrossFit: Strength: Banded Deadlift Warm Up (3) 10 x Bar+Band RDL’s (4) 10 x @ 50 of your 1RM *20 Minute Cap Conditioning: 3RFT (A) 20 Box Jumps (24/20″) (B) 10 Right Arm DB Snatches + 10 S.A. OHWL (50/35#) 10 Left Arm DB Snatches + 10 S.A. OHWL (50/35#) (C) 1000 Meter Bike RX+:

  • WOD 112418: Hold Tight!

    WOD 112418: Hold Tight!

    CrossFit: Movement Prep: 2 Rounds (1 round per person + test the holds…) 5 DB Thrusters 5 Burpees 5 Hang Power Snatches 5 Overhead Squats 5 Calories on Rower 15 KB Swings 5 Wall Ball Shots 30 Double Unders Conditioning: Hold Tight! 1 Person Works in that Minute, 1 Person Holds Tight! (A) 6:00 EMOM

  • WOD 112318: Post Turkey Feels.

    WOD 112318: Post Turkey Feels.

    CrossFit: Strength: Back Squats 5 x w bar 8 x @ 60% (6) x @ 70% building up to AHAP Feeling crappy stay at 70% across the board. *25 Minute Cap Conditioning: 16:00 ALT EMOM (A) 12 Suitcase Weighted Step Ups + Rev Lunge (25/15#) 20″ (B) M.E. Calorie Ski ERG (C) 20 Wall Balls

  • WOD 112218: Happy Thanksgiving!

    WOD 112218: Happy Thanksgiving!

    CrossFit & BootCamp: Movement Prep: NO BARBELLS KB For Deadlifts, SDLHPs, Swings Dumbbells for Cleans, Pressing, Snatching & Man Makers Choose your own weight: Suggested RX 50/35# & 32/24kg Intermediate 45/25# & 28/20kg BootCamp 25/15# & 24/16kg Movement Prep: 3 Rounds – Get Sweaty Move With Purpose 5 Burpee Transitions + 5 Push Ups +

  • WOD 112118: Calories For Turkey!

    WOD 112118: Calories For Turkey!

    CrossFit: Strength: Clean Warm Up: *5 minutes 12 Minute EMOM 1 Clean DL + 1 Clean RDL + 1 Low Hang Squat Clean + 1 Jerk work up in weight – let’s get weird Conditioning: FOR TIME (A) 50 Calories on Bike (B) 40 Strict Pull Ups (C) 30 Devil Press (25/15#) (D) 20 Ring

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