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Posts Tagged: PhillyFYI

  • WOD 042314: So Many AMRAPS!

    WOD 042314: So Many AMRAPS!

    CrossFit: Skill Session: Pistol Skill and Snatch Warmup 5/5 Hawaiian Squats 10 Air Squats then 2 Rds 5/5 Elevated Box Pistol 5/5 Knee Tap Squats 5 Snatch Pull + 3 Snatch High Pull 5 Hang Power Snatch 5 OHS Conditioning: 12 Minute AMRAP 400m Run 21 Power Snatches (75/55) 12 Ring Rows 2 Minutes of

  • WOD 042218: All Smiles When The Is Shining :)

    WOD 042218: All Smiles When The Is Shining :)

    CrossFit: Strength: Clean Complex 5 Sets to get to heavy weight 1 Clean Pull 1 Hang Power Clean 2 Front Squats 1 Push/Split Jerk Conditioning: 3 RFT 15 Thrusters (95/65) 12 (6/6) Single Arm DB Clean & Jerk (50/35) 9 Cal Bike RX+: 3 RFT 15 Thrusters (135/95) 12 (6/6) Single Arm DB Clean &

  • WOD 042118: Team Day Is A Dream Day

    WOD 042118: Team Day Is A Dream Day

    CrossCamp & BootFit: For Time Teams of 4 800m Run (Everyone Runs) 200 Box Jumps (20) and 200 Taters (24/16) 1k Row and 2400m Bike 400m Run (Everyone Runs) 200 OHWL (45/25) and 200 Burpees 1k Row and 2400m Bike 800m Run (Everyone Runs) Everyone Runs 800m. Once everyone returns Team of 4 will split

  • WOD 042018: A Smoky Hot Nancy!

    WOD 042018: A Smoky Hot Nancy!

    CrossFit: Conditioning Prep: 16:00 EMOM 1) 12 Alt DB Snatch (50/35) 2) 250m Row/200m Row 3) 15 Wallballs (20/14) @ 10ft 4) 500m Bike/450m Bike Conditioning: Nancy 5 RFT 400m Run 15 OHS (95/65) RX+: Same Hybrid: WOD 1: Same WOD 2: 5 RFT 400m Run 15 Front Rack KB Squats (24/16kg) BootCamp: WOD 1:

  • WOD 041918: Sprinting and Jerks…

    WOD 041918: Sprinting and Jerks…

    CrossFit: Strength: Back Squats 5@ 50% 5@60% 5@ 70% 4×5@ 75-80% Conditioning: 3 RFT 25 Cal Row 21 Burpees 15/12 Cal Bike 12 Power Clean & Jerks (95/65) *1 Minute Rest RX+: Same Hybrid: WOD 1: 3rd each – Rest 60 btwn each A- 15 Med Ball Cleans / 30 Toe Taps B – 15

  • WOD 041818: Get Up Get Down!

    WOD 041818: Get Up Get Down!

    CrossFit: Strength: Deadlift Build to Heavy 5 Reps Conditioning: 12 Minute AMRAP 6 HSPUs 9 Deadlifts (225/155) 30 Double Unders RX+: 2 Minute AMRAP 6 Strict HSPUs 9 Deadlifts (275/185) 30 UB Double Unders Hybrid: WOD 1: 20:00 AMRAP 16 WB Lunges 14 Renegade Rows 10 V-Ups 200m Run WOD 2: 12:00 AMRAP 12 Strict

  • WOD 041718: Leaps & Bounds…

    WOD 041718: Leaps & Bounds…

    CrossFit: Strength: Front Squat 4-4-4-4-4 Conditioning: 4 Minute AMRAP 21/15 Cal Bike 21 T2B 21 Front Squats (95/65) -2 Minute Rest- 4 Minute AMRAP 15/12 Cal Bike 15 T2B 15 Front Squats (135/95) -2 Minute Rest- 4 Minute AMRAP 9/6 Cal Bike 9 T2B 9 Front Squats (155/105) RX+: Same as above Hybrid: WOD 1:

  • WOD 041618: Breathing In To Monday Like…

    WOD 041618: Breathing In To Monday Like…

    Crossfit: Strength: Power Snatch Work up to heavy single Beginners Hang Power Snatch 3-3-3-3-3 Conditioning: 5 Minute EMOM 1) 6 Power Snatches (115/75) 2) 14/12 Cal Row 3) 20 Situps RX+: 15 Minute EMOM 1) 6 Power Snatches (135/95) 2) 14/12 Cal Row 3) 10 GHD Situps Hybrid: WOD 1: 16 min amrap 12 Suit

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