(215) 291-2968 Thursday - Feb 22, 2018

WODs

Workout of the day.

  • WOD 022118: No Really, New Doors Going Up…

    WOD 022118: No Really, New Doors Going Up…

    CrossFit: Strength: Snatch Warmup Then 1 Low Hang Squat Snatch + 1 Squat Snatch 6 set x 1+1 @ AHAP Conditioning: 4 RFT 16 Alt Pistols 15 Burpee Box Jumps (20″) 10 Power Snatches (115/75#) 1 Minute Rest after Each Round RX+: 4 RFT 16 Alt Pistols 15 Burpee Box Jumps (20) 10 Power Snatches

  • WOD 022018: The Doors Are Going Up On A Tuesday!

    WOD 022018: The Doors Are Going Up On A Tuesday!

    CrossFit: Strength: Front Squats Warmup 5@40% 5@50% 3@60% Work Sets 3@70% 3@80% 3+@90% Conditioning: 12 Minute AMRAP 200m Run 15 Wallballs (20/14) @ 10ft 10 Ring Rows RX+: 12 Minute AMRAP 200m Run 15 Wallballs (20/14) @ 10ft 10 Ring Rows * with a weight vest * BootCamp: WOD 1: 25 min amrap 400m run/500m

  • WOD 021918: Where My Shoulders At?!…

    WOD 021918: Where My Shoulders At?!…

    CrossFit: Movement Prep: Movement Prep 90 s Row/Bike 5 Hang Power Cleans 5 Push Jerks 10 Beat Swings 60S Row/Bike 5 Toes to Bar/V-Ups 30 s HS Hold / Bar Hold 10 RDL 30 s Row / Bike 5 Deadlifts 5 Burpee Transitions 5 HSPUs 5 Clean and Jerks Conditioning: 10 Minutes to Complete 3

  • WOD 021818: Hot Lungs!

    WOD 021818: Hot Lungs!

    CrossFit: Strength: Clean Warmup 5 Minutes Below the Knee Hang Squat Cleans 6×3 Work Up to Heavy 3 Reps Conditioning: 3 RFT 65 Air Squats 42 Cal Row/Cal Bike 21 Push Press (95/65) RX+: 3 RFT 65 Air Squats 42 Cal Row/Cal Bike 21 HSPUs BootCamp: WOD 1: 20 min amrap 5 ring push ups

  • WOD 021718: The more the merrier!

    WOD 021718: The more the merrier!

    CROSSFIT NOVEM Teams of 4 For Time 100 Cal Row and 100 Front Squats (135/95) 80 Cal Bike and 80 Strict Pullups 60 Burpees and 60 Power Cleans 40 Cal Bike and 40 Cal Row Each Team Has Access to 1 Bar, 1 Bike, 1 Rower Two People work two people rest Example: Person 1

  • WOD 021618: All the Rounds

    WOD 021618: All the Rounds

    CROSSFIT NOVEM Front Squats Warmup 5@40% 5@50% 3@60% Work Sets 5@65% 5@75% 5+@85% 20 Minute Cap WOD 5 RFT 25 Cal Row/Bike 20 Wallballs (20/14)@10 ft 15 Ring Rows 20 Minute Cap NOVEM BOOTCAMP WOD 1 8 min alt emom A – 6 Man Makers – No squat B – 18 Squat then Forward Press

  • WOD 021518: Handstand Pushups for Days

    WOD 021518: Handstand Pushups for Days

    CROSSFIT NOVEM Snatch Warmup 5 Minutes Below the Knee Hang Squat Snatch 6×3 Work Up to Heavy 3 Reps For Time 10-9-8-7-6-5-4-3-2-1 HSPUs 1-2-3-4-5-6-7-8-9-10 Squat Snatch (95/65) 30 Double Unders Between Each Rd (90 S, 15 SSD) NOVEM BOOTCAMP 20 Minute AMRAP 15 wall balls 15 box jumps 400m Run 6 Rds 30s of Work

  • WOD 021418: Marston

    WOD 021418: Marston

    CROSSFIT NOVEM Marston 20 Minute AMRAP 1 Deadlift (405/285) 10 Toes to Bar 15 Burpees over Barbell or Parallete NOVEM BOOTCAMP 7 Min AMRAP 10 Arnold Press (25/15) 150 M Sprint 6min 20 – 2 Handed Giant Slams 150m Sprint 7 Min AMRAP 10 taters (24/16) 150m Sprint 6min g2oh (45/25) 150 M Sprint w

  • WOD 021318: Sprints… Sprints… Sprints….

    WOD 021318: Sprints… Sprints… Sprints….

    CROSSFIT NOVEM Push Press Warmup 5@40% 5@50% 3@60% Work Sets 5@65% 5@75% 5+@85% 17 Minute Cap WOD 5 Rds 4 Minutes to Complete 30/20 Cal Row or 20/14 Bike 25 DB Thrusters (50/35) With Remaining Time ME 25ft Sprints 1 Minute Rest after Each Rd NOVEM BOOTCAMP WOD 1 Baseline 500m row 40 air squats

  • WOD 021218: That Monday Burpee Life

    WOD 021218: That Monday Burpee Life

    CROSSFIT NOVEM Back Squats Warmup 5@40% 5@50% 3@60% Work Sets 5@65% 5@75% 5+@85% 20 Minute Cap WOD 18 Minute AMRAP 6 Power Cleans (135/95) 12 C2B Pullups 18 Burpees (New open standard) 1 Ring Muscle Up (Add 1 Muscle Up after Each Rd) 1,2,3,4,5,… If no Muscle Ups Sub 2 Ring Dips 2, 4, 6,

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