(215) 291-2968 Friday - Apr 26, 2019

WODs

Workout of the day.

  • WOD 031519: 19.4

    WOD 031519: 19.4

    CrossFit: Strength: 15:00 to Warm up to 75% of your 1RM Snatch   Conditioning: “19.4” 3 Rounds 10 Snatches (95/65#) 12 Bar Facing Burpees – Rest 3:00 – 3 Rounds 10 Bar Muscle Ups 12 Bar Facing Burpees RX+: Same Hybrid: WOD 1: For TIme 1/1 ALT DB SNATCHES 2 RING DIPS 3 BURPESS 4

  • WOD 031419: Thirsty Thursday

    WOD 031419: Thirsty Thursday

    CrossFit: Strength: Press + Push Press + Push Jerk (5-7) 1+2+1 @ Moderate or Peak Conditioning: For time: Row 1000 meters 30 Push-Press (95/65#) 30 Pull Ups RX+: “Jackie” Row 1000 meters 50 Thrusters (45/35#) 30 Pull Ups Hybrid: WOD 1: 15 Min AMRAP 400m Run 10 Dball o Shoulder 20 Floor Wipers 30 Fwd

  • WOD 031319: Working Hard For The Money

    WOD 031319: Working Hard For The Money

    CrossFit: Strength: 12 Minute EMOM 1 Low Hang Squat Clean + 2 Front Squat + 1 Jerk work up in weight – let’s get weird Conditioning: Every 8 minutes, for 21 minutes (3 sets): 20/15 Calories Bike / Row 20 Alt DB Snatches (50/35#) 20 OH Walking Lunges (45/25#) plate 1000 Row or 2400 Meter

  • WOD 031219: Snatches and Tabatas

    WOD 031219: Snatches and Tabatas

    CrossFit: Strength: Snatch 12:00 EMOM 0:00-3:00 2 Mid Hang Snatches (55-65%) 3:00-6:00 2 Below the Knee Hang Snatches (65-75%) 6:00-12:00 1 From the Floor Snatch – Full Squat (Find a heavy single) *re-test from week 1 Conditioning: 2RFT 40 Wall Ball Shots (20/14#) 10ft 30 DBall Squats (80/60#) 20 Overhead Squats (95/65#) 10/7 Bar Muscle-Ups

  • WOD 031119: Feeling Like Spring!

    WOD 031119: Feeling Like Spring!

    CrossFit: Strength: Back Squats (5) 5 x @ 80% Conditioning: 5- 10-15-20 (A) Pull Ups (B) Hang Power Cleans (115/75#) (C) Burpee Box Jump Overs (24/20″) RX+: Same Hybrid: WOD 1: 16 Min AMRAP 200m Run 20 Wall Balls 20 Sit up and Press WOD 2: 5- 10-15-20 (A) Pull Ups (B) 2x DB Hand

  • WOD 031019: Overhead Squat Workshop!

    WOD 031019: Overhead Squat Workshop!

    CrossFit: Strength: Snatch Warm Up *5 Warm Up 12 Minute EMOM 2 Low Hang Squat Snatchs + 1 High Hang Squat Snatch work up in weight – let’s get weird Conditioning: 4 Rounds – 3 Minutes to Complete: (A) 15 Hang Squat Snatches (115/75) (B) 15 Ring Push Ups (C) 10 Strict Pull Ups *1:00

  • WOD 030919: Pick It Up Throw It Down

    WOD 030919: Pick It Up Throw It Down

    CrossFit: Teams of 2 25 Minute AMRAP 10 Deadlifts (185/125#) 20 Burpee Box Jumps (20”) 30 Wall Balls (20/14#) 10ft 40 Calories on Row/20 Calories on AD/20ca ski *switch as needed BootCamp: Partners ALT Reps! 2 RDS 3 Min AMRAP Tire Flips Box Jumps Burpees Wtd Sit ups Wall Balls 30s Btwn AMRAPs 1min btn

  • WOD 030819: 19.3! #PeteSucks

    WOD 030819: 19.3! #PeteSucks

    CrossFit: Strength: Back Squats (5) 5 x @ 80% Conditioning: “19.3” 200 Foot Single Arm Dumbbell Overhead Walking Lunge (50/35#) 50 Weighted Box Step Ups (50/35#) (24/20″) 50 Strict Handstand Push Ups 200 Foot Handstand Walk Scaled: 200 Foot Single Dumbbell Racked Walking Lunge (50/35#) 50 Weighted Box Step Ups (50/35#) (24/20″) 50 Strict Handstand

  • WOD 030619: Pulling Heavy On A Wednesday!

    WOD 030619: Pulling Heavy On A Wednesday!

    CrossFit: Movement Prep: 3 Rounds 5 Scap Pull Ups + 3 Pull Ups 5 Taters 30 sec hold/10 HS Marches/3 HSPUs 6 Step Ups 10 Rocking Hollows Conditioning: 30:00 EMOM (A) 2 Rope Climbs (sub 8 pull ups) (B) 15 KB Taters (24/16kg) (C) 20/15 Hand Release Push Ups (D) 15 Box Jumps (24/20″) (E)

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo