(215) 291-2968 Tuesday - Oct 16, 2018

WOD 100418: Flash Dance


CrossFit: Strength: Clean EMOM Minute 1, 2, 3 3 Squat Cleans (60% to 65%) Minute 4 Rest Minute 5, 6, 7 2 Squat Cleans (70% to 75%) Minute 8 Rest Minute 9, 10, 11 1 Squat Clean (80% to 85%) Conditioning: 3 RFT 27/21 Cal Row 21 Pullups 15 Burpee Box Jumps (20) RX+: RX+

CrossFit:
Strength:
Clean EMOM
Minute 1, 2, 3
3 Squat Cleans (60% to 65%)
Minute 4 Rest
Minute 5, 6, 7
2 Squat Cleans (70% to 75%)
Minute 8 Rest
Minute 9, 10, 11
1 Squat Clean (80% to 85%)

Conditioning:
3 RFT
27/21 Cal Row
21 Pullups
15 Burpee Box Jumps (20)

RX+:
RX+

Hybrid:
WOD 1:
15 Min CAP
20 Wall Balls
30 Med Ball Jacks
30 Box Shuffles
30 2h KB Clean
40 X-Sit ups
80 Plate On Offs
40 S.A. Push Press (45/30)
30 1.5 Jump Squats
80 Flutter Kicks

WOD 2:
Same

BootCamp:
WOD 1:
Chipper
40 Wall Balls
30 Ring Push ups
60 Box Shuffles
40 X-Sit Ups
30 2h KB Clean
60 Med Ball Jacks
40 Plank Toe to Target
30 Curtsy Lunge + Squat
80 Plate On Offs
40 S.A. Push Press (45/30)
30 1.5 Jump Squats
80 Flutter Kicks +80 Scissor Kicks
Finish 800m Run

Skills Class:
Headstand and Handstands on the wall

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo