(215) 291-2968 Tuesday - Dec 11, 2018
  • WOD 111018: Saturday Feels.

    WOD 111018: Saturday Feels.

    CrossFit: Movement Prep: 1 Rd 10 Strokes of Ski Erg 5 Thrusters 5 HSPU (or scaling) 10 Beat Swings + 5 T2B or K2C Conditioning: Teams of 2 Deck of Cards! Diamonds: Cal Ski Clubs: Thrusters (95/65) Hearts: HSPUs (Scaling is DB Strict Press) Spades: T2B Queen and King: 13 reps Jacks: 11 reps Aces:

  • WOD 110918: WOD & Wine

    WOD 110918: WOD & Wine

    CrossFit: Movement Prep: 1 Rd 50ft Waiters Walk 10 Press Ups 10 Banded Seated Rows 10 Walking Lunges 3/3 DB Snatch Conditioning: Teams of 2 25 Minute AMRAP 50-40-30-20-10 OHWL (45/25) Situps Alt DB Snatch (50/35) 1 Person works 1 Person Runs 200m RX+: Same Hybrid: WOD 1: Same BootCamp: WOD 1: Teams of 2

  • WOD 110818: Max Effort Snatches!

    WOD 110818: Max Effort Snatches!

    CrossFit: Strength: Snatch Work up to Heavy Single or New 1 Rep Max Conditioning: For Time 21-18-15-12-9 Wallballs (20/14) @ 10ft Pullups Cal Bike RX+: C2B Pullups Hybrid: WOD 1: 15 MIN AMRAP 400m SKi 16 box jump 14 Burpees 12 Squat curl 10 V-Up 8 RIng Dips WOD 2: Same BootCamp: WOD 1: 4rds

  • WOD 110718: Max Efforts Everywhere!

    WOD 110718: Max Efforts Everywhere!

    CrossFit: Strength: Back Squat 5@50% 5@60% 3@70% 3@80% then Work up to heavy single or go for 1 RM Conditioning: 5 Minute AMRAP Buy in 50 Double Unders (150S, 25 SSD) then AMRAP w/ Remaining time 15 Push Press (95/65) 15 Box Jumps (24/20) 2 Minute Rest 5 Minute AMRAP Buy in 50 Double Unders

  • WOD 110618: Get Out And Vote!

    WOD 110618: Get Out And Vote!

    CrossFit: Strength: Clean & Jerk Work up to Heavy Single or New 1 Rep Max Conditioning: 3RFT 400m Run 10 Clean and Jerks (135/95) RX+: Same Hybrid: WOD 1: 15 MIN AMRAP 10 cal Bike 30s Plank 30 Dubs/90Singles 30s L side Plank Ski Erg 30s R SIde Plank WOD 2: Use Dumbbells for the

  • WOD 110518: Monday Burns.

    WOD 110518: Monday Burns.

    CrossFit: Strength: Bench Press 5@50% 5@60% 3@70% 3@80% then Work up to heavy single or go for 1 RM Conditioning: 12 Minute AMRAP 15 Cal Row 10 KB Taters (24/16) 5 DB Bench Press (50/35) After Each Round 200m Run or 600m Bike RX+: 12 Minute AMRAP 15 Cal Row 10 Alt Pistols 5 DB

  • WOD 110418: Sunz Up Bunz Up!

    WOD 110418: Sunz Up Bunz Up!

    CrossFit: Strength: Front Squats Warmup to 70% Then 5×5 at 80% Conditioning: 15 Minute AMRAP 7 Power Cleans (135/95) 7 Burpees 200m Run RX+: Same BootCamp: WOD 1: 20 Min AMRAP 10 Arnold Press 10 S.L. T2B 10 Box Jumps 200m Run WOD 2: $$$ 2-3rds $$$ 10-12 Lat Pull Over 12-20 Banded Pause Lat

  • WOD 110318: Crabs, Monkeys & Dung Beetles.

    WOD 110318: Crabs, Monkeys & Dung Beetles.

    CrossFit: Teams of 2 For Time 1 Mile Run (Both Run) (2k Row/4800m Bike) 100 Cal Row/Bike/Ski 80 Hang Power Snatches (75/55) 60 Overhad Squats 40 Squat Snatches 1 Person Works 1 Person Rest Both Run BootCamp: Teams of 2 3min Stations 1- Wall Ball Lunges 2-2H Ring Row 3-Rev V-Up+ Push Up 4- Alt

  • WOD 110218: Hip Flexors Fried.

    WOD 110218: Hip Flexors Fried.

    CrossFit: Strength: Back Squats Warmup to 70% Then 5×5 at 80% Conditioning: For Time 18-15-12-9-6-3 Kipping Pullups Box Jump Overs (24/20) Wallballs (20/14) @ 10ft RX+: C2b Pullups Hybrid: WOD 1: 15 min AMRAP 20 Alt Strict Press 20 Alt Plyo Step ups 10 Plank Push Drag 20 KB Swings 10 S.L. V-Up & Over

  • WOD 110118: Pushing Right Into November.

    WOD 110118: Pushing Right Into November.

    CrossFit: Strength: Bench Press Warmup to 70% Then 5×5 at 80% Conditioning: 12 Minute AMRAP Ladder Up by 3 3 Cal Row/Bike 3 Pushups 3 Power Clean & Jerk (115/80) RX+: Power Clean & Jerk (135/95) Hybrid: WOD 1: 15 Min AMRAP 50ft Seal walk 10 DB Burpees 30 Speed Skaters 200m Ski Erg WOD

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