(215) 291-2968 Sunday - Apr 21, 2019
  • 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)

  • WOD 041419: Swinging Into Monday

    WOD 041419: Swinging Into Monday

    CrossFit: Strength: Split/ Push Jerks 6×2 Working Up to heavy 2 Reps for the day Conditioning: 21-15-9 KB Swings (32/24) Box Jump Overs (24/20) Front Squats (135/95) RX+: (165/110#) BootCamp: WOD 1: RACE AGAINST THE CLOCK 4 Mins to Complete A1 400m Run 25 Wall Balls B1 500m Row 30 Push Press C1 1200m Bike

  • WOD 041319: Ruuuuuuunnnnnnnn!!!

    WOD 041319: Ruuuuuuunnnnnnnn!!!

    CrossFit: Conditioning: Teams of 2 For Time 3Rds 20 DL (95/65) 20 Hang Power Cleans 20 Push Jerks 50 Cal Bike/Row 2 Rds 25 DL (135/95) 25 Hang Power Cleans 25 Push Jerks 60 Cal Bike/Row 1 Rd 30 DL (155/105) 30 Hang Power Clean 30 Push Jerks 70 Cal Bike/Row *One Person Works one

  • WOD 041219: Work Hard. Don’t Stop.

    WOD 041219: Work Hard. Don’t Stop.

    CrossFit: Strength: Bench Press 5×10 @60% Conditioning: For TIme 75 Cal Bike/Row then 3 Rounds 21 Ring Rows 15 Goblet Squats (24/16) 9 2xDB Clean and Jerks (50/35) RX+: Same Hybrid: WOD 1: For Time: 5-10-15-20 Push Ups Ball slam Russian Twists 400m Meball Run b/n rounds WOD 2: same BootCamp: WOD 1: 5-10-15-20-25-20-15-10-5 Push

  • WOD 041119: Levitate.

    WOD 041119: Levitate.

    CrossFit: Strength: Deadlift 2×10 @ 60% then 5×5 @ 70-80% Conditioning: 12 Minute AMRAP 25 Double Unders (75 S, 13 SSD) 15 Deadlifts (225/155) 25 Double Unders 7/5 Strict Pullups RX+: 5 Ring MUs Hybrid: WOD 1: 18 Min AMRAP 20 Box Shuffles 12 Curls 15 Shuffle Touch Downs 12 Tri Ext 20 Curstsey Lunges

  • WOD 041019: Intensity Comes From Within…

    WOD 041019: Intensity Comes From Within…

    CrossFit: Movement Prep: 5 DB Thrusters 5 KB Swings 5 Ring Dips 3/3 Alt DB Snatch 5 Burpees Conditioning: 8 Minute AMRAP 15 Cal Row 15 DB Thrusters (50/35) 15 C2B Pullups -rest 2 Minutes- 8 Minute AMRAP 15 Cal Bike 15 KB Swings (32/24) 15 Burpees – Rest 2 Minutes 8 Minute AMRAP 15

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