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WOD 080917: R.I.P. Callouses


CrossFit:  Strength: Back Squat Warmup 5 x @50% 10 x @68% 8 x @73% 6 x @78% 4 x @83% 2 x @88% Conditioning: 8 Minute AMRAP Ladder Up by 3 Thrusters (95/65) T2B (Sub V-Ups) 3,3,6,6,9,9,12,12…. RX+ 8 Minute AMRAP Ladder Up by 3 Thrusters (135/95) T2B 3,3,6,6,9,9,12,12…. Hybrid: WOD 1: WOD 1 2k

CrossFit: 

Strength:
Back Squat Warmup
5 x @50%
10 x @68%
8 x @73%
6 x @78%
4 x @83%
2 x @88%

Conditioning:
8 Minute AMRAP
Ladder Up by 3
Thrusters (95/65)
T2B (Sub V-Ups) 3,3,6,6,9,9,12,12….

RX+
8 Minute AMRAP
Ladder Up by 3
Thrusters (135/95)
T2B 3,3,6,6,9,9,12,12….

Hybrid:

WOD 1:
WOD 1
2k ROW/ 5k AD For Max Effort!

WOD 2:
WOD 2
Same as CF
DB Thrusters (30/20)

BootCamp:

WOD 1:
5 RDs for Time
15 Pushups
30 Air Squats
10 Pullups
1 Minute Rest

WOD 2:
27-21-15-9
Slam Ball Squats (30/20)
Cal Row
130m DB OH March (25/15)
(Shackamaxon garage to Frankford Garage)

Novem Barbell Club:
2 Rounds – Not for Time *10 minutes
10 x PVC Overhead Wall Squat
10 Goblet Squats @ AHAP
10/10 x Plank Bird Dog

Back Squat
warm up to 83-85% of your New 1RM
then
(8) x 3 @ 85-88%
set up squat racks – in the front & Blocks in the back so 6:30 flows into class

2 Snatches from the blocks (at the knee just above or below)
build to a max double for the day – *20 minutes
then drop sets
(5) x 2 @ 90% of the days best (OTDB)

Clean RDLs
(5) x 5 @ based on feel or 75-85% of 1 RM Clean

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