(215) 291-2968 Tuesday - Dec 11, 2018
  • WOD 112018: Look Ma, No Hands!

    WOD 112018: Look Ma, No Hands!

    CrossFit: Strength: A1) Frankenstein Front Squats 5 x @ empty bar 5 x @ 65% of last weeks best or 45% of 1RM (5) 3 x @ 75% of last weeks best or 65% of 1 RM Conditioning: 11:00 AMRAP 5 Med Ball Cleans + 10 Bear Hug Squats (60/40#) 10 Handstand Push Ups (sub

  • WOD 111918: Short & Sweet, Like Us!

    WOD 111918: Short & Sweet, Like Us!

    CrossFit: Strength: Super Set: 5 Sets A1) Thruster Doubles (5) 2 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 111818: Sunday Burn.

    WOD 111818: Sunday Burn.

    CrossFit: Strength: 2 Low Hang Snatch Doubles (7) 2 x @ AHAP Conditioning: For 7:00 – 3 Rounds 1000K Row/2000K Bike 30 KB Swings (24/16kg) 20 Ring Rows RX+: For 7:00 – 3 Rounds 1000K Ski 30 KB Swings (24/16kg) 20 Pull Ups BootCamp: WOD 1: 9 Min EMOM Toes To bar Reverse speed Skater

  • WOD 111718: Devil Press.

    WOD 111718: Devil Press.

    CrossFit: Teams of 2 (A) 5 Minutes 3K Row M.E. Devil Press 25/25 15/15# 1:30 Rest (B) 5 Minutes 3K Ski M.E. Wall Ball Shots (20/14#) 10ft 1:30 Rest (C) 5 Minutes 6K Bike M.E. Strict Pull Ups 1:30 Rest (D) 5 Minutes 300 Double Unders M.E. Sit Ups 1 works, 1 rest. Switch as

  • WOD 111618: Bands All Around.

    WOD 111618: Bands All Around.

    CrossFit: Strength: Banded Deadlift Warm Up (3) 10 x Bar+Band RDL’s (4) 10 x @ 50 of your 1RM Conditioning: For Time: (A) 30 Box Jumps (24/20″) (B) 30 Wall Ball Shots 10 Toes To Bar (sub V-Ups) 5 Bar or Rung Muscle Ups (sub 5 Ring Dips) 20 Box Jumps 20 Wall Ball Shots

  • WOD 111518: Nookie.

    WOD 111518: Nookie.

    CrossFit: Skill Warm Up: 3 Rounds 10/10 Banded Rev Lunge + Arnold Press @ AHAP 10 Straight Arm Lat Pull Downs 5 Pause below the Knee Power Cleans (empty bar – wt.) Conditioning: “Nookie” 20:00 AMRAP 7 Squat Cleans (95/65#) 7 Push Press 7 Back Squats 200 Meter Run RX+: Same Hybrid: WOD 1: Same

  • WOD 111418: Champion Habits.

    WOD 111418: Champion Habits.

    CrossFit: Strength: Back Squats 5 x w bar (7) 5 x @ AHAP Conditioning: 12:00 EMOM M.E. Double Unders (sub singles, ssds) M.E. Weighted Step Ups (1x KB 24/16kg) M.E. Hollow Holds RX+: 12:00 EMOM 50 UB Double Unders 20 Weighted Step Ups (25/25 15/15# – DB) Suitcase 15 GHDs Hybrid: WOD 1: For Time

  • WOD 111318: Clean Up That Mess!

    WOD 111318: Clean Up That Mess!

    CrossFit: Strength: 12 Minute EMOM 1 Squat Clean + 1 Front Squat + 1 Jerk work up in weight – let’s get weird Conditioning: 3 Rounds – 5 Minutes to Complete: (A) 20 Hang Power Clean (135/95) (B) 20 Burpees (C) 20/15 Calories on Bike *1:00 Rest Between Rounds RX+: Same Hybrid: WOD 1: 12:00

  • WOD 111218: Frankenstein Squats

    WOD 111218: Frankenstein Squats

    CrossFit: Strength: Super Set: 5 Sets A1) Frankenstein Front Squats (5) 5 x @ AHAP A2) Handstand Stuff *beginner = :30 Tripod Holds (Against the wall or freestanding) *intermediate = 5 Temp Handstand Push Ups – 1 Kick Up + 3-5 Count Down *advanced = 5 Strict HSPUs or :10-:30 freestand or partner holds Conditioning:

  • WOD 111118: Thank You To Our Vets.

    WOD 111118: Thank You To Our Vets.

    CrossFit: Strength: Push Press 5@50% 5@60% 3@70% 3@80% then Work up to heavy single or go for 1 RM Conditioning: For Time 50 Cal Row 35 Burpees 50 Front Squats (95/65) RX+: 50 Front Squats (135/95#) BootCamp: WOD 1: 3RD 30 Up and Over Ball Slams 30 Reverse speed Skater 30 DB Hang C&J 5

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