(215) 291-2968 Thursday - Nov 23, 2017

WOD 070917: Sunday Doesn’t Always Mean Rest


CrossFit: Strength: Push Press 5 x @ Barbell warm up to 90% (5) x 3 @ 90% Conditioning: For Time – Buy-In – 5 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats – Then – 800 Meter Run – Finish – 5 Rounds 5 Toes To Bar 10 Burpees 15 Goblet Squats (24/16kg)

CrossFit:

Strength:

Push Press

5 x @ Barbell
warm up to 90%
(5) x 3 @ 90%

Conditioning:

For Time
– Buy-In –
5 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
– Then –
800 Meter Run
– Finish –
5 Rounds
5 Toes To Bar
10 Burpees
15 Goblet Squats (24/16kg)

RX+:

CF with a 20# weight vest

BootCamp:

WOD 1:

For Time

21-18-15-12-9

Goblet Squats (24/16kg)

Toes to Bar

Split Jump Burpees

*150M Sprint between Rounds

WOD 2:

Ca$hout

Alternating Tabata

Hollow Rocks

Boat Pose Crunches

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo