(215) 291-2968 Wednesday - Feb 20, 2019
  • WOD 021919: Wake Me Up Before You Go, Go

    WOD 021919: Wake Me Up Before You Go, Go

    CrossFit: Strength: Tempo (3-5 count down) + Pause (2-3 count) Back Squats (3) 3 x @ 50-60% Then Speed Back Squats (3) 5 x @ 70% Conditioning: For Time: (A) 50 Calories Row (B) 50 Burpee Box Step Ups (20″) (C) 50 Alt. DB Strict Press (35/20#) RX+: For Time: (A) 50 Calories Row (B)

  • WOD 021819: It Smells Like A Monday…

    WOD 021819: It Smells Like A Monday…

    CrossFit: Strength: Overhead Squat *warm up and partner mobility 3 Overhead Squats + Pause (2-3 count) (7) 3 x @ 60-80% Conditioning: 10:00 AMRAP 20 Double Unders (sub 60 Singles, 10 SSDs) 20 Snatches (75/55#) 20 Sit Ups or GHDs 20 Wall Balls RX+: “Randy” 75 Snatches (75/55#) Hybrid: WOD 1: 14min AMRAP 20 Box

  • WOD 021719: Glory!

    WOD 021719: Glory!

    CrossFit: Strength: 1 Power Clean + 5 Strict Press (7) 1+5 @ AHAP taken from the floor. Conditioning: 15:00 AMRAP 15 Toes To Bar 15 Overhead Squats (95/65#) 15 Burpees To A Plate RX+: 15:00 AMRAP 15 Toes To Bar 15 Squat Snatches (95/65#) 15 Devil Press (35/25#) BootCamp: WOD 1: 3x5min Per Rd Finish

  • WOD 021619: Saturday Mingle

    WOD 021619: Saturday Mingle

    CrossFit: Teams of Two 20:00 AMRAP 10 Man Makers (25/15#) 20 KB SDLHP (32/24kg) 30 Single-Arm Dumbbell Snatches (50/35#) 40 Single-Arm Overhead Lunges (50/35#) 50 KB Swings (24/16kg) BootCamp: Teams of 3 Bike – Row – Ski 10min AMRAP – Bike 5 Push Up 10 Kb SumoDL 10 Sit ups Rest 90s 10min AMRAP –

  • WOD 021519: Rowing Into The Weekend

    WOD 021519: Rowing Into The Weekend

    CrossFit: Movement: 2 Rounds Round 1 start with an empty bar & 2nd Rd add working weight 5 Hang Power Snatch 5 Hang Power Clean 5 Push Jerks 5 Thrusters Conditioning: “Sweep The Kitchen” 20:00 AMRAP (A) 25 Hang Power Snatch (75/55#) (B) 1000 Meter Row (C) 25 Hang Power Clean (75/55#) (D) 100 Double

  • WOD 021419: Happy Valentines Day!

    WOD 021419: Happy Valentines Day!

    CrossFit: Strength: Pause Front Squats (3) 8-10 x @ 50-60% Then Speed Front Squats (6) 5 x @ 70-75% Conditioning: 16:00 EMOM (A) Weighted Step Ups (2x 35/25#) (B) Ring Dips (C) D-Ball Over the Shoulder (80/60#) (D) Wt. Hollow Rocks (25/15#) RX+: 16:00 EMOM (A) Weighted Step Ups (2x 45/30#) (B) Ring Muscle Ups

  • WOD 021319: Restorative Days.

    WOD 021319: Restorative Days.

    CrossFit: Strength: 2 Power Cleans + 1 Power Jerk Every 90 seconds for 12:00 building to a heavy set (8 total sets) Conditioning: 7:00 MAX Calorie Bike Rest 3:00 7:00 MAX Calorie Row RX+: 7:00 MAX Calorie Bike Rest 3:00 7:00 MAX Calorie Ski Hybrid: WOD 1: Every 90s Start with 8 Burpees Then AMRAP

  • WOD 021219: Tuesday We Do.

    WOD 021219: Tuesday We Do.

    CrossFit: Strength: Snatch Warm Up 5:00 as a group PVC Snatch Triples Every Two Minutes Sets 1-2 @ 50% Sets2-4 @ 60% Then Every Minute on the Minute for 6:00 Snatch to a heavy single. Conditioning: “17.4” 13:00 AMAP (A) 55 deadlifts (225/155#) (B) 55 wall-balls (20/14#) 10/9ft (C) 55-calorie row 55 handstand push-ups (Sub

  • WOD 021119: Monday Magic!

    WOD 021119: Monday Magic!

    CrossFit: Strength: Tempo + Pause Back Squats (3) 5 x @ 50-60% Then Speed Back Squats (5) 5-8 x @ 70% Conditioning: 4 x 3:00 AMRAP 3 Clusters + 5 Back Squats (115/85#) 10 Burpees O/Bar 1:00 rest between rounds RX+: 4 x 3:00 AMRAP 3 Clusters + 5 Back Squats (135/95#) 10 Burpees O/Bar

  • WOD 011019: Overhead Sundays

    WOD 011019: Overhead Sundays

    CrossFit: Strength: Overhead Squat *warm up and partner mobility Tempo + Overhead Squats + Pause (7) 3 x @ 50-60% Conditioning: For 5:00 – 3 Rounds 100 Double Unders 30 Power Snatches (75/55#) 15 Pull Ups RX+: For 5:00 – 3 Rounds 100 UB Double Unders 15 Squat Snatches (95/65#) 15 Chest To Bar Pull

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