(215) 291-2968 Friday - Apr 26, 2019
  • WOD 032519: Riding Into The Week!

    WOD 032519: Riding Into The Week!

    CrossFit: Strength: Clean Warmup (on their own) 2 Rds 5 Tall Cleans 5 Hang Power Cleans 5 Hang Squat Cleans 3 Press + 2 Push Press Clean Complex 5 Sets 1 Clean DL 2 Hang Power Clean 1 Squat Clean 1 Push Jerk Conditioning: For Time 3 Rounds 21/15 Cal Bike 15 Box Jumps (24/20)

  • WOD 032419: Giddy Up!

    WOD 032419: Giddy Up!

    CrossFit: Strength: Deadlift 5×10 @ 55-60% 20-25 Minute Cap Conditioning: For Time 10-8-6-4-2 C2B Pullups 5-4-3-2-1 Clean & Jerks Rd 1 (115/80) Rd 2 (135/95) Rd 3 (155/105) Rd 4 (185/125) Rd 5 (205/145) 15 Minute Cap RX+: Bar MUS Clean & Jerks Rd 1 (135/95) Rd 2 (155/105) Rd 3 (185/125) Rd 4 (205/145)

  • WOD 032319: Slam, Bang, Boom, Team Day!

    WOD 032319: Slam, Bang, Boom, Team Day!

    CrossFit: Conditioning: Teams of 2 3 Rounds for Time 30 Burpees over Bar 30 Hang Squat Cleans 30 Toes to Bar (V-ups) 30 Thrusters 100 Cal (Rd1 Bike, Rd2 Row, Rd3 Ski) Round 1 (95/65) / Cal Bike Round 2 (115/80) / Cal Row Round 3 (135/95) / Cal Ski One Person works one Person

  • WOD 032219: 19.5, The Open is Done!

    WOD 032219: 19.5, The Open is Done!

    CrossFit: “19.5” For Time 33-27-21-15-9 Thrsuters (95/65#) Chest To Bar Pull Ups BootCamp: WOD 1: 33-27-21-15-9 DB Thrusters Pull Ups or Ring Rows Calorie Bike or Row WOD 2: 5 Rounds :30/:30/:30 rest Mountain Climbers Russian Twists Rest Weightlifting: Oly: 3 Power Snatch (5) 3 x @ AHAP Power Clean + Push Press (5) 1+4

  • WOD 032119: Top Gun

    WOD 032119: Top Gun

    CrossFit: Strength: Overhead Squats 7×3 Work up to Heavy Weight Conditioning: 15 Minute AMRAP 15 Hang Power Snatch (95/65) 60 Double Unders (180S, 30SSD) 15 OHS (95/65) 30/21 Cal Row RX+: Same Hybrid: WOD 1: 15 Min AMRAP 3 Booty Complex 3 Boulder Complex 3 SSD Knee Tucks 200m run WOD 2: 15 Alt DB

  • WOD 032019: Super Worm Moon!

    WOD 032019: Super Worm Moon!

    CrossFit: Strength: 8 Sets 90s for Each Set (12 Minutes Total) 1 Clean DL 1 Hang Clean Pull 1 Hang Squat Clean 2 Jerks (Push or Split) Conditioning: 3 RFT 10 T2B (sub V-Ups) 10 Front Squats (165/110) 10 Burpees 10 Minute Cap RX+: Front Squats (205/145) Hybrid: WOD 1: Every 90s 16 Curtsey Lunges

  • WOD 031919: Flipped Up Tuesday!

    WOD 031919: Flipped Up Tuesday!

    CrossFit: Strength: Back Squats Warmup to 60% then 7×5 at 65% Conditioning: 5 Rds 3 Minutes a Round to Complete: 50 Double Unders (150S, 25 SSD) 10 HSPUs (Sub 45/35 DB Strict Press) 16 FR 2x DB Lunges (50/35) 15 Minutes Total RX+: Strict HSPU Hybrid: WOD 1: 15 Min AMRAP 600 Bike 15 –

  • WOD 031819: Ring Row Monday

    WOD 031819: Ring Row Monday

    CrossFit: Strength: 1) 1 Power Snatch + 2 Snatch Balance 3-4 Sets Work up to Moderate Weight 2) 1 Snatch Deadlift + 1 Hang Squat Snatch 3-4 Sets working up to heavy Weight Conditioning: For Time 1-2-3-4-5-6-7-8-9-10 Ring Rows Wallballs (20/14) @ 10ft 250 Row / 600m Bike Between Each Round RX+: C2B Pullups Hybrid:

  • WOD 031719: Pot Of Gold

    WOD 031719: Pot Of Gold

    CrossFit: Movement Prep: 3 Rounds 5-7 reps of each movement Conditioning: “Wirtz” AMRAP in 20 minutes 7 Burpee Box Jump Overs (24/20″) 7 Clean & Jerks (135/95#) 7 Toes 2 Bars 7 Kettlebell Swings (32/24kg) 7 Plyo Push-Ups to a plates (just for the hands) BootCamp: WOD 1: CARDIO CITY 30 min EMOM 200/150m M

  • WOD 031619: Happy Weekend Y’all!

    WOD 031619: Happy Weekend Y’all!

    CrossFit: Teams of Two 7:00 AMRAPS / 1:30 Rest Between (A) 20 Calorie Bike 20 Box Step Over (B) 200 Meter Row 20 Hand Releas Push Ups (C) 20 Double Unders 20 Alt DB Strict PRess (D) 200 Meter Ski 20 D-Ball Over the Shoulder (80/60#) (E) 200 Meter Run 20 Ring Dips *One Works,

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