(215) 291-2968 Monday - Feb 18, 2019
  • WOD 010819:  Cardio City.

    WOD 010819: Cardio City.

    CrossFit: Strength: Push Press Warmup to 60% 2×3 at 70% 2×3 at 75% 3×3 at 80% Conditioning: 16 Minute ME EMOM A) Box Jumps (24/20) B) Shuttle Run (25ft) C) Cal Ski D) Cal Bike RX+: Same Hybrid: WOD 1: 15:00 AMRAP 20 Alt DB Curl & Press 20 Wt. Lateral Lunges 20 Wood Chops

  • WOD 010719: Soaring High!

    WOD 010719: Soaring High!

    CrossFit: Movement Prep: 1 Round 5 Power Snatches 5 Thrusters 200m Row / 450m Bike (Easy Pace on Rower/Bike) Conditioning: For Time 30 Power Snatches (75/55) 1k Row / 2400m Bike 60 Thrusters (75/55) 1k Row / 2400m Bike 30 Power Snatches (75/55) RX+: Power Snatches (95/65) Thrusters (95/65) Power Snatches (95/65) Hybrid: WOD 1:

  • WOD 010618: Stepping Into The Week Like…

    WOD 010618: Stepping Into The Week Like…

    CrossFit: Strength: Super Set A) Back Racked Reverse Lunges 5×10 (10 Per leg) AHAP B) Hammer Curls 5×10 (10 Per Arm) Conditioning: 13 Minute AMRAP 10 Back Squats (135/95) (Ground) 10 Burpees over Bar 40 Double Unders (120S, 20SSD) Cashout: 3 Rds 1 Minute Plank (Weighted) 30 Sec Rest RX+: Back Squats (155/105) BootCamp: WOD

  • WOD 010519: Saturday Smiles!

    WOD 010519: Saturday Smiles!

    CrossFit: Conditioning: Teams of 2 8 Minute AMRAP 10 DB Bench Press (50/35) 10 Cal Ski 90sec Rest 8 Minute AMRAP 20 OHWL (45/25) 10 Push Press (115/75) 90 sec Rest 8 Minute AMRAP 14 Lateral Box Jump Overs (24/20) 10 2 Handed KB Squat Clean (24/16) BootCamp: WOD 1: Partner CHIPPER 80 Cal Bike/1200m

  • WOD 010419: Friday Night At The Disco

    WOD 010419: Friday Night At The Disco

    CrossFit: Movement Prep: Movement Prep 2 Rds Pick One: Beg: Kick Up to Handstand Inter: 30s HS Hold then 1 Tempo Descent Advanced: 3-5 Strict HSPU 10 Beat Swings (if pullups set up bands) 5 KB Swings Conditioning: Nate 20 Minute AMRAP 2 Ring MUs (Sub 4 C2B Pullups) 4 HSPUs (Sub DB Strict Press

  • WOD 010318: Ringing In The New Year With Ring Rows!

    WOD 010318: Ringing In The New Year With Ring Rows!

    CrossFit: Strength: Snatch Warmup 5 Minutes Snatch Complex 5 Sets 1 Pausing Snatch High Pull (Pause at Knee 3 Ssec) 2 Hang Squat Snatches Conditioning: For Time 21-15-9 Alt DB Snatch (50/35) Lateral Hop Over DB Burpee After Each Round 400m Run/500m Row/1200m Bike RX+: Alt DB Snatch (70/50) 500m Ski Hybrid: WOD 1: 15

  • WOD 010218: Pew Pew Pew.

    WOD 010218: Pew Pew Pew.

    CrossFit: Strength: Push Press 5×5 Working Up to Heavy Set then Drop down 20lbs and do one drop set Conditioning: 3 RFT 60 Double Unders (150s, 25ssd) 30 Alt Pistols (30 Goblet Squats 24/16) 12 D Ball Over Shoulder (80/60) RX+: 12 D Ball Over Shoulder (100/80) Hybrid: WOD 1: 15 min AMRAP 20 Wtd

  • WOD 010119: Happy New Year!

    WOD 010119: Happy New Year!

    CrossFit: Movement Prep: 5 Power Cleans + 3 Front Squats 5 Scap Pullups + 3 Pullups 5 Pushups Conditioning: 25 Minute AMRAP 5 Rds to Buy in 200m Run / 250m Row/ 600m Bike 10 Front Squats (95/65) *with Remaining Time* AMRAP of 5 Pullups 10 Pushups 15 Air Squats BootCamp: WOD 1: 25 Minute

  • WOD 123118: A New Year Around The Corner!

    WOD 123118: A New Year Around The Corner!

    CrossFit: Movement Prep: 3-5 Reps of Each Movement Conditioning: “New Years Eve WOD” For Time: 31 Sumo Deadlift High Pull (95/65) 31 Abmat Situps 31 Pullups 31 Box JumPs (20) 31 You Love Thrusters (95/65) 31 KNees to Elbows 31 CaloriE Row 31 Wallballs (20/14) @ 10ft 31 Yay Front RackWalking Lunges (95/65) 31 KEttlebell

  • WOD 123018: Squat Stamina!

    WOD 123018: Squat Stamina!

    CrossFit: Strength: Squat Stamina 12 Minute Alt EMOM 50% on Bar for both Squats (taken from floor) Odd: 3 Front Squats Even: 6 Back Squats Conditioning: For Time 21-18-15-12-9-6 Cal Bike or Row After Each Round 4 Hang Squat Cleans (135/95) *20 Minute Cap RX+: Cal Ski Hang Squat Cleans (155/105) BootCamp: WOD 1: 25

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