(215) 291-2968 Tuesday - Dec 11, 2018

WODs

Workout of the day.

  • WOD 103118: Happy Halloween!

    WOD 103118: Happy Halloween!

    MORE PHOTOS CAN BE FOUND HERE ON OUR FACEBOOK! CrossFit: Movement Prep: 1 Rd 5 KB Swings 5/5 Step Ups 5 Push Press 3/3 Zombie Lunges w/ Plate 3/3 Dball Over the shoulder 5 Scap Pullups + 2 Pullups Conditioning: “Hallowod” For Time 10 Burpees 31 KB Swings (32/24) 10 Burpees 31 Box Jumps (24/20)

  • WOD 103018: Legs and Lungs Part 2.

    WOD 103018: Legs and Lungs Part 2.

    CrossFit: Strength: Deadlift Warmup to 70% then 5×5 at 80% Conditioning: 3 RFT 600m Run 15 Thrusters (95/65) RX+: Thrusters (115/80) Hybrid: WOD 1: 15min Infinity Ladder by 3’s Toes to bar Slam Ball Clusters South Paw Sprawl 100m Ski ERG after each rd WOD 2: Use Dummbells for Thrusters BootCamp: WOD 1: 18min Infinity

  • WOD 102918: Legs and Lungs.

    WOD 102918: Legs and Lungs.

    CrossFit: Strength: Snatch Warmup 5 Minutes A) Snatch Complex 3 sets working up to moderate weight 1 Snatch Pull+1 Hang Power Snatch+ Power Snatch B) 2 Power Snatches 3 Sets working up to heavy weight Conditioning: 5 Minute AMRAP 9/6 Cal Bike 6 Power Snatches (95/65) 2 Minute Rest 5 Minute AMRAP 10/8 Cal Row

  • WOD 102818: Pump Up The Jams.

    WOD 102818: Pump Up The Jams.

    CrossFit: Strength: Front Squat 5 w/ Barbell Warmup to 70-75% Work Set 2×4 @ 79% 2×3 @ 84% 2×2 @ 90% Conditioning: For Time 800m Run 21 Power Cleans (135/95) 400m Weighted Run (30/20) 21 Box Jumps (24/20) RX+: Power Cleans (155/105) BootCamp: WOD 1: Fran Runs with Diane 13min AMRAP 21-15-9 Pull ups Thrusters

  • WOD 102718: The Dream Day!

    WOD 102718: The Dream Day!

    CrossFit: Teams of 2 Saturday Gaunlet (10 Minutes Each Gaunlet) Part 1 10 Cal Bike 15 Jumping Ball Slams (30/20) 20 OHWL (45/25) (walk in place) Run Back to Tag Team Mate Part 2 10 Cal Row 15 Burpees 20 Single Arm DB Situps (10/10) Run Back to Tag Team Mate BootCamp: Team Small 3rds

  • WOD 102618: Slog.

    WOD 102618: Slog.

    CrossFit: Conditioning: For Time 1 Mile Run / 2k Row / 4800m Bike Then 10 Rds 7 Thrusters (75/55) 7 Pullups 7 Burpees 25 MInute Cap Cashout 3 Rds 3×10 Barbell Rollouts RX+: Same Hybrid: WOD 1: same WOD 2: Same BootCamp: WOD 1: Ladder Down then Up 10 to 1 – Rest 2 Mins

  • WOD 102518: Running Towards The Weekend With Pete!

    WOD 102518: Running Towards The Weekend With Pete!

    CrossFit: Strength: “The Bear” 5 Rds Complete 7 Reps unbroken sets per round 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press All this equals 1 Rep Conditioning: Tabata 8 Rds 20s W, 10s Rest Power Cleans (95/65) Situps Cal Row 1 Minute Rest After Each Tabata RX+: Same

  • WOD 102418: Mental Toughness.

    WOD 102418: Mental Toughness.

    CrossFit: Strength: Bench Press 5 w/ Barbell 5@ 50% Work sets 5×3 @ AHAP Then Drop 20 lbs And go for as many reps as possible Conditioning: 3 Rds 1 Minute Each Station A) Wallballs (20/14) @ 10ft B) DB Snatches (50/35) C) Cal Bike 1 Minute Rest After Each Rd RX+: 3 Rds 1

  • WOD 102318: Throwing them back!

    WOD 102318: Throwing them back!

    CrossFit: Strength: Back Squats 5 w/ Bar 5@50% 5@60% Work Sets 9@70% 9@75% 9@80% Conditioning: For Time 4 Rope Climbs 10 Alt D Ball Cleans (80/60) 200 Run/ 250m Row/600m Bike 3 Rope Climbs 8 Alt D Ball Cleans 200 Run/ 250m Row/600m Bike 2 Rope Climbs 6 Alt D Ball Cleans 200 Run/ 250m

  • WOD 102218: Monday We Move.

    WOD 102218: Monday We Move.

    CrossFit: Strength: Snatch EMOM Minute 1, 2, 3 1 Snatch Pull, Hang Squat Snatch + Squat Snatch (60%, 70%. 75%) Minute 4 Rest Minute 5, 6, 7 2 Squat Snatches (75%, 80% 85%) Minute 8 Rest Minute 9 , 10, 11 1 Squat Snatch (85%, 90%, 95) Conditioning: 10 Minute AMRAP Ladder Up by 3

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