(215) 291-2968 Tuesday - Nov 20, 2018

WOD 090918: Sunday We Slay.


CrossFit: Strength: 5 x Super Set 1A) Back Squats (4) x 3 @ AHAP (1) x 3+ @ AHAP – do as many reps as possible for the last set 1B) Barbell Curls 10 x @ AHAP Conditioning: 5RFT 10 Burpee Box Jump Overs (24/20″) 10 DB Thrusters (35/25#) 25 Double Unders / sub 75

CrossFit:
Strength:
5 x Super Set

1A) Back Squats
(4) x 3 @ AHAP
(1) x 3+ @ AHAP – do as many reps as possible for the last set

1B) Barbell Curls
10 x @ AHAP

Conditioning:
5RFT
10 Burpee Box Jump Overs (24/20″)
10 DB Thrusters (35/25#)
25 Double Unders / sub 75 s, 13 ssds

RX+:
5RFT
10 Burpee Box Jump Overs (24/20″)
10 DB Thrusters (50/35#)
25 U.B. Double Unders

BootCamp:
WOD 1:
3rds 1 Min Stations
Wall Balls
SDLHP
Box Shuffles
Push Ups
Cal Ski
1min Rest btwn RDs

WOD 2:
3 rds
45 on:15 Off
Butt Stuff
Plank Opposite Toe Touch

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo