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

WOD 071117: 4 Minutes on Repeat


CrossFit: Skill/Strength: 1) Strict HSPU Establish a Max Set (Scaling Kipping, 1 Abmat, Box, DB Press) 2) Strict Pullup Establish a Max Set (Scaling Kipping, Banded Strict) 2-3 Attempts Each Movement Conditioning: 4 Minute AMRAP 21 reps of Each Cleans (115/80), WB (20/14), Cal Row 1 Minute Rest 4 Minute AMRAP 15 Reps of Each

CrossFit:

Skill/Strength:

1) Strict HSPU
Establish a Max Set
(Scaling Kipping, 1 Abmat, Box, DB Press)

2) Strict Pullup
Establish a Max Set
(Scaling Kipping, Banded Strict)

2-3 Attempts Each Movement

Conditioning:

4 Minute AMRAP
21 reps of Each
Cleans (115/80), WB (20/14), Cal Row
1 Minute Rest
4 Minute AMRAP
15 Reps of Each
Cleans (115/80), WB (20/14), Cal Row
1 Minute Rest
4 Minute AMRAP
9 Reps of Each
Cleans (115/80), WB (20/14), Cal Row

RX+:

4 Minute AMRAP
21 reps of Each
Cleans (135/95) WB (20/14), Cal Row
1 Minute Rest
4 Minute AMRAP
15 Reps of Each
Cleans (135/95) WB (20/14), Cal Row
1 Minute Rest
4 Minute AMRAP
9 Reps of Each
Cleans (135/95) WB (20/14), Cal Row

Cash Out:

4 Rounds
400m Run/500m Row
1 Minute Rest After Each Round

BootCamp:

WOD 1: 

For Time
27-21-15-9
KB Swings
Lateral Hop Burpees
(Over KB or DB)

*15 Minute Cap

WOD 2:

10 Minute EMOM
a) 15 Medball Cleans
b) 20 Floor DB Chest Press (AHAP)

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo