(215) 291-2968 Saturday - Feb 23, 2019
  • WOD 021119: Monday Magic!

    WOD 021119: Monday Magic!

    CrossFit: Strength: Tempo + Pause Back Squats (3) 5 x @ 50-60% Then Speed Back Squats (5) 5-8 x @ 70% Conditioning: 4 x 3:00 AMRAP 3 Clusters + 5 Back Squats (115/85#) 10 Burpees O/Bar 1:00 rest between rounds RX+: 4 x 3:00 AMRAP 3 Clusters + 5 Back Squats (135/95#) 10 Burpees O/Bar

  • WOD 011019: Overhead Sundays

    WOD 011019: Overhead Sundays

    CrossFit: Strength: Overhead Squat *warm up and partner mobility Tempo + Overhead Squats + Pause (7) 3 x @ 50-60% Conditioning: For 5:00 – 3 Rounds 100 Double Unders 30 Power Snatches (75/55#) 15 Pull Ups RX+: For 5:00 – 3 Rounds 100 UB Double Unders 15 Squat Snatches (95/65#) 15 Chest To Bar Pull

  • WOD 010919: Here For The Scotch.

    WOD 010919: Here For The Scotch.

    CrossFit: Conditioning: For Time: Teams of 2 1000 Meter Row/Ski or 2400 Meter Bike 30 Bear Complex (95/65#) 800 Meter Row/Ski or 1800 Meter Bike 20 Bear Complex (115/75#) 500 Meter RowSki or 1200 Meter Bike 10 Bear Complex (135/95#) 500 Meter Row/Ski or 1200 Meter Bike 20 Bear Complex (115/75#) 800 Meter Row/Ski or

  • WOD 010819: Pulling For The Weekend

    WOD 010819: Pulling For The Weekend

    CrossFit: Strength: 1 Power Clean + 5 Strict Press (7) 1+5 @ AHAP taken from the floor. Conditioning: For Time 4-3-2-1 (A) Rope Climbs (sub 8-6-4-2 strict pull ups) Squat Cleans (185/125#) Rest 3:00 1-2-3-4 (B) Strict Handstand Push Ups (sub 8-6-4-2 HEAVY DB PRESS) Squat Snatch (155/105#) RX+: For Time 4-3-2-1 Strict Ring Muscle

  • WOD 010719: Thursday Fitness Grooming

    WOD 010719: Thursday Fitness Grooming

    CrossFit: Movement Prep: 3 Rounds 5 Burpee Transitions 5/5 OHWL 5 Beat Swings 5 KB Swings 10 Hollow Rocks Conditioning: “Jerry” For Time 25 Burpees 52 Overhead Walking Lunges (45/25 lb Plate) 25 Burpees 52 Toes-to-Bars 25 Burpees 52 calorie Air Bike 25 Burpees 52 Kettlebell Swings 25 Burpees 52 GHD Sit-Ups RX+: Same Hybrid:

  • WOD 010619: Speedy Equals Meaty.

    WOD 010619: Speedy Equals Meaty.

    CrossFit: Strength: Tempo + Pause Front Squats (3) 5 x @ 50-60% Then Speed Front Squats (5) 5-8 x @ 70% Conditioning: 15:00 AMRAP 5 Muscle-Ups (Bar or Ring)(Sub 5 Strict Pull Ups + 5 Ring Dips) 10 Front Squats (155/105#) 20 Box Jumps (24/20″) 30 Wall Ball Shots (20/14#) RX+: Same Hybrid: WOD 1:

  • WOD 010519: Tuesdays Are For Cleaning

    WOD 010519: Tuesdays Are For Cleaning

    CrossFit: Strength: 12 Minute EMOM 1 Low Hang Squat Clean + 2 Front Squat + 1 Jerk Conditioning: 3 Rounds – 5 Minutes to Complete: (A) 20 DB Hang Power Clean + Jerks (35/25#) (B) 20 Burpees (C) 20/15 Calories on Bike *1:00 Rest Between Rounds RX+: (A) 20 DB Hang Power Clean + Jerks

  • WOD 010419: Welcome to CrossFit EMOM!

    WOD 010419: Welcome to CrossFit EMOM!

    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) Conditioning: 3 RFT 500 Meter Row 20 Back Squats (115/75#) 60 Double Unders (sub 120 singles, 30 SSDs) 20 Pull Ups RX+: 3

  • WOD 020319: Don’t Drop The Babies!

    WOD 020319: Don’t Drop The Babies!

    CrossFit: Strength: Bench Press 5-5-3-3-1-1-1 Work Up to heavy Single or Go for 1RM Conditioning: For Time 10-9-8-7-6-5-4-3-2-1 Toes to Bar (V-Ups) 1-2-3-4-5-6-7-8-9-10 Deadlifts (225/155) Between Each Round (that means no DUs on last round) Do 30 Double Unders (90S, 15SSD) BootCamp: WOD 1: DONT DROP THE BABIES 20min AMRAP 10 Wtd Lunges 10 Hang

  • WOD 020219: Team Frozen

    WOD 020219: Team Frozen

    CrossFit: Conditioning: Teams of 2 (Team 31 Heroes) 31 Minute AMRAP 8 Thrusters (115/75) 6 Rope Climbs / 12 Ring Muscle Ups (18 Strict Pullups) 11 Box Jumps (24/20) 1 Person Works 1 Person Runs 200m / 250m Row / 600m Bike Score is Total Rounds and Reps Switch when the Run/Row/Bike is done BootCamp:

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