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WODs

Workout of the day.

  • WOD 011819: Double Dip

    WOD 011819: Double Dip

    CrossFit: Movements: 30s HS Hold / 30 DB Hold 5 HSPU / DB Press Then 2 Rds (add weight after rd one) 3 Power Cleans 3 Front squats 3 Push Jerks Conditioning: For Time 40 HSPUs (Sub DB Strict Press 35/25) 20 C2B Pullups 10 Rounds of: 3 Power Cleans, 3 Front Squats, 3 Push

  • WOD 011719: What???

    WOD 011719: What???

    CrossFit: Strength: Snatch Warmup 5 Minutes A) 1 Snatch Pull + 1 Hang Squat Snatch 3 sets building to moderate weight then B) 2 Power Snatches 3 sets building to heavy 2 rep for the day Conditioning: 15 Minute AMRAP 30 Double Unders (90S, 15SSD) 15 Power Snatches (95/65) 30 Double Unders (90S, 15SSD) 15

  • WOD 011619: Many Trees.

    WOD 011619: Many Trees.

    CrossFit: Strength: Squat Stamina Part 3 12 Minute Alt EMOM 65%-70% on Bar for both Squats (taken from floor) Odd: 2 Front Squats Even: 4 Back Squats Conditioning: 0:00-6:00 (6 Minutes) 15-12-9 Front Squats (95/65) Burpees 6:00-11:00 (5 Minutes) 12-9–6 Front Squats (115/75) Burpees 11:00-15:00 (4 Minutes) 9-6–3 Front Squats (135/95) Burpees RX+: Front Squats

  • WOD 011519: Raise Your Hand If You’re Sure.

    WOD 011519: Raise Your Hand If You’re Sure.

    CrossFit: Strength: Deadlift Warmup to 70% 2×3 at 75% 2×3 at 80% 3×3 at 85% Conditioning: For Time 21-18-15-12-9 Cal Bike/Row Alt DB Snatch (50/35) 20 Abmat Situps after Each Round RX+: DB Snatch (70/50) 10 GHD Sit Ups after Each Rd Hybrid: WOD 1: 20 min AMRAP 8 Pull ups 12 S.L. WTD Sit

  • WOD 011419: More Output, Less Reps…

    WOD 011419: More Output, Less Reps…

    CrossFit: Strength: Clean Warmup 5 Minutes Clean Complex 5 sets going up to moderate weight (no missed lifts) 1 Set: 3 Hang Power Cleans 1 Push Press 3 Hang Power Cleans 1 Push / Split Jerk Conditioning: 12 Minute ME EMOM A) 2/1 Rope Climbs (Sub 7/5 Strict Pullups) B) Alt Pistols (Sub Goblet Squats

  • WOD 011319: Sunday Funday!

    WOD 011319: Sunday Funday!

    CrossFit: Strength: Ovhead Squats 5×5 Working up to heavy 5 Reps for the day Conditioning: 5 Rounds (15 Minutes total) 3 Minutes to complete 1 Rd 10 Power Snatches (95/65) 10 Burpees After each round add 2 rep to snatch and OHS RX+: Power Snatch (135/95) BootCamp: WOD 1: SUNDAY FUNDAY 40 Ring Rows 40

  • WOD 011219: A Different Kind Of Sled Ride.

    WOD 011219: A Different Kind Of Sled Ride.

    CrossFit: Conditioning: Teams of 2 For Time 1600m Run / 2k Row / 4800m Bike 40 Alt D Ball Over Shoulder (80/60) 40 Box Jumps Overs (24/20) 800m Run / 1k Row / 2400m Bike 40 C2B Pullups 40 Burpee Box Jumps (24/20) 400m Run / 500m Row/ 1200m Bike 40 Deadlifts (185/125) 40 Box

  • WOD 011119: Friday Night Gains.

    WOD 011119: Friday Night Gains.

    CrossFit: Strength: Bench Press Warmup to 60% 2×3 at 70% 2×3 at 75% 3×3 at 80% Conditioning: 15 Minute AMRAP 60 Double Unders (180S, 30 SSD) 30 Wallballs (20/14) @ 10ft 16 SA Hang DB C&J (50/35) (8 each side) RX+: 16 SA Hang DB C&J (70/50) (8 each side) Hybrid: WOD 1: 20 Min

  • WOD 011019: Throwing It Back, Way Back.

    WOD 011019: Throwing It Back, Way Back.

    CrossFit: Strength: Clean Warmup 5 MInutes 5 Sets going up on weight 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean Conditioning: 6 RFT 250m Ski /250m Row / 600m Bike 3, 6, 9, 12, 15, 18 KB Russian Swings (32/24) Ring Rows Rd1 250m Row then 3 KB Swings, 3 Ring

  • WOD 010919: Grit

    WOD 010919: Grit

    CrossFit: Strength: Squat Stamina 12 Minute Alt EMOM 55% on Bar for both Squats (taken from floor) Odd: 3 Front Squats Even: 6 Back Squats Conditioning: 9 Minute AMRAP 3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks Ladder Up by 3 after Each Round Weight (135/95) 3,3,3,3, 6,6,6,6, 9,9,9,9…. 4 Minutes to Rest (the

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