(215) 291-2968 Friday - Apr 26, 2019
  • WOD 042419: Pull High!

    WOD 042419: Pull High!

    CrossFit: Conditioning: For Time 21-15-9 Cal Row/Bike Front Squats (95/65) then 15-12-9 Toes to Bar (Sub V-ups) Hang Squat Cleans (95/65) then 12-9–6 Burpees on Plate Thrusters (95/65) RX+: Use (135/95#) FSq, HSqC, and Thrusters Hybrid: WOD 1: Use Dumbbells for Barbell movements BootCamp: WOD 1: 35 min EMOM Sled Pull/Push/Burpee 2h Pull Complex Side

  • WOD 042319: Reaching For Those Fitness Goals!

    WOD 042319: Reaching For Those Fitness Goals!

    CrossFit: Strength: Back Squats 10@50% 8@60% 6@70% 4@80% 2@85-90% (IF time permits and you feel good go for 1 rep) Conditioning: 3 RFT 10 Strict Pullups 20 KB Swings (24/16) 10 HSPUs (Sub Strict Press 45/25) 400m Run RX+: Strict HSPUs Hybrid: WOD 1: 20min AMRAP 15 Wall Balls 15 V-Ups 15 Cal Bike 20

  • WOD 042119: Sunday Runday!

    WOD 042119: Sunday Runday!

    CrossFit: Strength: Press+ Push Press Strict Press 3-4 Sets working up to heavy 5 Reps then Push Press 5×5 Working Up to Heavy 5 reps Conditioning: 15 Minute AMRAP Ladder Up by 2 C2B Pullups Thrusters (95/65) After Each Round 200m Run RX+: Ring MUs by 1 (115/75) Cashout: 2-3 RNFT 20 DB Lateral Raises

  • WOD 042019: Saturday Grind

    WOD 042019: Saturday Grind

    CrossFit: For Time Buy in 800m Run / 1k Row / 2400m Bike then 5 Rds 4 Rope Climbs (Sub 16 Strict Pullups) 20 2xDB Front Rack Lunge (50/35) 30 Box Jumps (24/20) finish with 800m Run / 1k Row/ 2400m Bike 30 minute cap BootCamp: WOD 1: See Ya Later Partner 25 Min AMRAP

  • WOD 041919: Diane & Tabatas

    WOD 041919: Diane & Tabatas

    CrossFit: Skill: HS Skill/ Strength 2-3 Rounds of A and B (ex 1of A then 1 of B) A) Pick 1 1) 10-16 Reps of Seated ALT Strict Press 2) 30 S HS Hold 3) 5-7 Strict HSPU 2 Minute Rest B) Pick 1 1) Kick Up to Hand / Head Stand 2) 5-10 Reps

  • WOD 041819: Put ‘Em Up High!

    WOD 041819: Put ‘Em Up High!

    CrossFit: Strength: Front Squats 2×10 @ 60-65% then 3×5 @ 75-80% Conditioning: 6 Rds 4 Minutes to Complete a Round 12 ALt KB Snatch (24/16) 12 Burpees 12×25 Ft Shuttle Run RX+: For the Alt KB Snatches (28/20kg) Hybrid: WOD 1: 16min AMRAP 5 Walk Out to Push Up 5 SSD Knee Tucks 20 Slider

  • WOD 041719: Getting Over The Camel.

    WOD 041719: Getting Over The Camel.

    CrossFit: Strength: Snatch Warmup 5 Minutes 3 Position Squat Snatch 5-7 Sets Working Up to 80-85% (H Hang, Hang, Ground) Conditioning: 20 Minute AMRAP 30 Power Snatch (75/55) 30 Box Jumps (24/20) 30 Situps 30 Double Unders (90S, 15 SSD) RX+: (95/65) T2B Hybrid: WOD 1: WOD 2: Same BootCamp: WOD 1: 15 Min AMRAP

  • WOD 041619: Our Shoulders Are Screaming!

    WOD 041619: Our Shoulders Are Screaming!

    CrossFit: Strength: Super Set A) Bench Press Warmup then 5×5 @ 80-85% B) Seated Alt DB Press 5×10 AHAP) Conditioning: 15 Minute AMRAP 30 Wallballs (20/14) @ 10ft 15 Ring Dips 10 Cal Ski / Row RX+: Same Hybrid: WOD 1: 18 Min AMRAP 10 Burpees 12 V-Ups 16 Alt Front + Lat Raises 30

  • WOD 041519: Burpee Nation

    WOD 041519: Burpee Nation

    CrossFit: Strength: Back Squats 1) Tempo Pause Back Squats 5×3 55-60% (3 D, 2 P, 1 U) 2) Back Squats 5×5 @ 80-85% Conditioning: 2 Rounds 6 Minute AMRAP 15 Burpees 20 Power Cleans 15 Cal Bike Rd 1 (135/95) Rd 2 (115/75) 2 Minute Rest between Rounds RX+: Rd 1 (155/105) Rd 2 (135/95)

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