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Posts Tagged: Philly Barbell

  • WOD 052018: Easy Like Sunday Morning.

    WOD 052018: Easy Like Sunday Morning.

    CrossFit: Strength: 1 Set every 2 Minutes (6 Sets) 12 Minutes Total 1 Snatch DL 1 Hang Snatch Pull 1 Hang Squat Snatch Conditioning: 4 RFT 10 OHS 15 Burpees 30 sec Rest R1 (75/55) R2 (95/65) R3 (115/75) R4 (135/95) RX+: Same BootCamp: WOD 1: 00:00 – 10:00 800 Meter Run AMRAP 10 Thrusters

  • WOD 051918: Disco Divas

    WOD 051918: Disco Divas

    CrossFit: Team of 2 WOD 400 Meter Plate Run (45/25) 100 Deadlifts (135/95) 400 Meter Plate Run (45/25) 80 Hang Power Cleans (135/95) 400 Meter Plate Run (45/25) 60 Front Squats (135/95) 400 Meter Plate Run (45/25) 40 Push Jerks (135/95) 400 Meter Plate Run (45/25) 20 Clusters (135/95)   BootCamp: I Sprint, You Sprint

  • WOD 051818: Fri-day/night Magic!

    WOD 051818: Fri-day/night Magic!

    CrossFit: Strength: A. Push Press 5×5 Working Up to Heavy 5 Reps B. Bugarian Split Squats w/DB 5×10 (10 Per Leg) Conditioning: 12 Minute AMRAP 20 HSPUs 20 Goblet Squats (24/16) 20/15 Cal Bike RX+: 12 Minute AMRAP 20 HSPUs 20 Alt Pistols 20/15 Cal Bike Hybrid: WOD 1: 30-20-10-20-30-10 MedBall Jacks S2S Deficit Plate

  • WOD 051718: Short But Sweet.

    WOD 051718: Short But Sweet.

    CrossFit: Strength: Deadlifts 9 @55% 7@65% 5@75% 3@85% Conditioning: 4 RFT 12 DB Snatch (50/35) 10 T2B 8 Ring Dips 1 Minute Rest After Each Round RX+: 4 RFT 12 DB Snatch (5035) 10 T2B 4 Ring Muscle Ups 1 Minute Rest After Each Round Hybrid: WOD 1: 18 Min 100m OHWL Cash in Then

  • WOD 051618: More Murph Prep

    WOD 051618: More Murph Prep

    CrossFit: Movement Prep: Butt Kickers / High Knees 10 Air Squats 5 Scap Pushups + 3 Pushups 5 Scap Pullups + 3 Pushups Conditioning: 4 RFT 800m Run 10 Pullups 20 Pushups 15 Air Squats 90 Sec Rest After Each Round Cashout Barbell Rollouts 3×10 1 Minute Plank Hold RX+: Same Hybrid: Same BootCamp: Movement

  • WOD 051518: The Ending Story…

    WOD 051518: The Ending Story…

    CrossFit: Strength: 1 Set every 2 Minutes (6 Sets) 12 Minutes Total 1 Clean DL 1 Hang Power Clean 1 Front Squat 1 Push Jerk Conditioning: 5 Minute AMRAP Buy in 100 DUs (300S,50SSD) 8 Power Cleans (135/95) 4 Strict Pullups 2 Minute Rest 5 Minute AMRAP Buy in 100 DUs (300S,50SSD) 4 Power Cleans

  • WOD 051418: Those Dog Days Are Over!

    WOD 051418: Those Dog Days Are Over!

    CrossFit: Strength: Back Squat 10 Reps @ 74% 8 Reps @ 79% 6 Reps @ 83% 4 Reps @ 87% 2 Reps @ 92% Conditioning: 12 Minute AMRAP 12 /10 Cal Row 8 Box Jumps Burpees (20) 200m Run w/ Slam Ball (30/20) RX+: Same Hybrid: WOD 1: 5 Min AMRAPS 25ft Seal Walk -Frwrd

  • WOD 051318: All Or Nothing…

    WOD 051318: All Or Nothing…

    CrossFIt: Strength: Snatch Complex Snatch DL Snatch Pull Hang Squat Snatch OHS 5 Sets Conditioning: 3RFT 20 Cal Bike / Row 9 C2B Pullups 3 Squat Snatches (135/95) Rx+: 3RFT 20 Cal Bike / Row 5 Ring MUs 3 Squat Snatches (155/105) BootCamp: WOD 1: 1 Pair Of Dumbbells 00:00-10:00 800 Meter Run AMRAP 10

  • WOD 051118: Work, Work, Work, Work

    WOD 051118: Work, Work, Work, Work

    CrossFIt: Movement Prep: 2 Rds 3 Reps of Each Go Up on Weight after 1st Round Clean Pulls Muscle Cleans Front Squat Hang Power Clean Conditioning: 3RFT 800m Run 21 Power Cleans (95/65) Cashout 15-12-9-6 V-Ups After Each Set 4 Strict Pullups Rx+: 3RFT 800m Run 21 Power Cleans (135/95) 20 Minute Cap Cashout 15-12-9-6

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