(215) 291-2968 Thursday - May 23, 2019
  • WOD 051919: There Is No “Or”…

    WOD 051919: There Is No “Or”…

    CrossFit: Conditioning: For Time Round 1: (A) 1000 meter Row (B) 2400 Meter Bike (C) 800 Meter Run Round 2: (A) 750 meter Row (B) 1800 Meter Bike (C) 600 Meter Run Round 3: (A) 500 meter Row (B) 1200 Meter Bike (C) 400 Meter Run Round 4: (A) 250 meter Row (B) 600 Meter

  • WOD 051819: We Are Family!

    WOD 051819: We Are Family!

    CrossFit: For Time: 100 KB Swings (24/16kg) 200 OHWL (45/25#) 300 Double Unders (600 Singles, 150 SSDs) 200 Wt. Step Ups (20″) Use your KB 100 Alt DB Clean & Jerks (35/25#)x2 Finish under 20:00 Cap AMRAP Wall Ball Shots For Extra Points One works, one rests, split reps however *20:00 Cap BootCamp: WOD 1:

  • WOD 051719: Friday Squat Magic!

    WOD 051719: Friday Squat Magic!

    CrossFit: Strength: Back Squat Take 18 Minutes to work up to a heavy 8RM Conditioning: For Time: 1000 Meter Row or 2400 Meter Bike 50 Strict Pull Ups or Ring Rows 1000 Meter Row or 2400 Meter Bike 100 push-ups 1000 Meter Row or 2400 Meter Bike 150 squats RX+: Same Hybrid: WOD 1: 15:00

  • WOD 051619: Fitness Is A Reward.

    WOD 051619: Fitness Is A Reward.

    CrossFit: Strength: Snatch Warmup 5 Minutes 12:00 Snatch EMOM Snatch High Pull + 2 Touch & Go Snatches (Squat!) 1+2 @ Max For The Day Conditioning: 4 RFT 400 Meter Run 25 Alt DB Snatches (50/35#) 25 Box Jumps Rest 1:00 Between Rounds RX+: Same Hybrid: WOD 1: 12 Min EMOM 8 Alt Push Ups

  • WOD 051519: Up and Over the Hump

    WOD 051519: Up and Over the Hump

    CrossFit: Strength: Front Squat Take 18 Minutes to work up to a heavy 8RM Conditioning: 15:00 AMRAP 5 Ring dips 15 Toes To Bar (Sub V-Ups) 25 Wall Ball Shots (20/14#) 10ft RX+: 15:00 AMRAP 5 Ring Muscle Ups 15 Toes To Bar 25 Wall Ball Shots (30/20#) Hybrid: WOD 1: 15 Min AMRAP 400m

  • WOD 051419: Sprinter Sit-Ups!

    WOD 051419: Sprinter Sit-Ups!

    CrossFit: Strength: Overhead Squats Take 18 Minutes to work up to a heavy 3RM Conditioning: 6:00 ARAMP 15 Burpee Box Jumps (20″) 30 Sprinter Sit Ups 3:00 Rest 6:00 ARAMP 15 Power Snatch (75/55#) 15 Pull Ups RX+: 15 Power Snatch (95/65#) Hybrid: WOD 1: 18 Min AMRAP 400m Run 30 Wall Balls 30 Box

  • WOD 051319: Flying High!

    WOD 051319: Flying High!

    CrossFit: Strength: Clean Warmup 5 Minutes 12:00 Clean & Jerk EMOM 1 Clean + 1 Jerk Push or Spilt go as heavy as possible Conditioning: For Time (A) 30 Cal Bike (B) 30 HSPUs (sub Strict DB Press) 100 Double Unders (Sub 300 s, 50 SSDs) (C) 30 Power Cleans (135/95#) RX+: Strict HSPUs 30

  • WOD 051219: The Day After Prom…

    WOD 051219: The Day After Prom…

    CrossFit: Strength: Bench Press Take 18 Minutes to work up to a heavy 5RM Conditioning: For Time: 100 air squats 1 mile run (sub 2k row, 4800m Bike) 100 Alt DB Push Press (35/25#) *50/50 per side RX+: same BootCamp: WOD 1: 0:00 – 07:00 400m Run 2rds 20 Ring Pistols 20 Reverse V-Ups 07:00

  • WOD 051119: Push Your Friends Around

    WOD 051119: Push Your Friends Around

    CrossFit: Conditioning: Teams of Two 6:00 AMRAP Clean (75/55) = .5pt Clean (95/65#) = 1pt Clean (135/95) = 3pts Clean (225/155) = 5pts Rest 4:00 (extra weights away) 25:00 AMRAP Switching every 5 reps 50 Calorie Row 50 Lat. Burpees Over Your Bar from the cleans 50 DL (135/95#) 50 Reverse Bodyweight Lunges 50 Push

  • WOD 051019: It’s FriYay!

    WOD 051019: It’s FriYay!

    CrossFit: Movement Prep:: 3 RNFT 3 Temp Ring Rows (1up,2 hold, 3 down) 10/10 S.A. OH Walking Lunges 5 Beat Swing Progressions 5 Hang Power Snatches (add wt. each round) High Knees/Butt Kickers Conditioning: 5RFT 10 Ring Rows 10/10 S.A. OH Walking Lunges (35/25#) 10 Toes To Bar 10 Power Snatches (95/65#) 10 Wall Ball

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