(215) 291-2968 Sunday - Sep 23, 2018

WOD 090618: New Skills Class Kick Off!


CrossFit: Strength: Sumo Deadlifting (4) 5 x @ AHAP (1) 5+ x @ AHAP – do as many reps as possible for the last set Conditioning: 3 RFT 20 Push Press (75/55#) 30 KB Weighted Step Ups 20″ (24/16kg) 800 Meter Run RX+: 3 RFT 20 Push Press (95/65#) 30 KB Weighted Step Ups 20″

CrossFit:
Strength:
Sumo Deadlifting
(4) 5 x @ AHAP
(1) 5+ x @ AHAP – do as many reps as possible for the last set

Conditioning:
3 RFT
20 Push Press (75/55#)
30 KB Weighted Step Ups 20″ (24/16kg)
800 Meter Run

RX+:
3 RFT
20 Push Press (95/65#)
30 KB Weighted Step Ups 20″ (24/16kg)
800 Meter Run

Hybrid:
WOD 1:
500m Row
25 Burpees
25 In – Out Squats
25 Body Saw
25 Slam Balls

WOD 2:
DB Push Press (30/20#)

BootCamp:
WOD 1:
12min Agility
5/5 SL Box Jumps
In,Out, Out,Out
5 Beat Swings + 5 Knees to Chest
5 V up knee flicks

WOD 2:
Mini -Chipper
1000m Row
25 Man Makers
25/25 Step up and Thru
25 Reverse Crunches
2400/2000m Bike
25 Burpees
25 In-Out Squats
25 Body Saw
25 Slam Balls

 

Skillz Class:
Beginner Pull Up Series

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