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Posts Tagged: CrossFit Fishtown

  • WOD 122418: Not A Creature Was Stirring…

    WOD 122418: Not A Creature Was Stirring…

    CrossFit: Strength: Back Squats 5@50% 5@60% 3×3@70% 3×3@75% 3×3@80% Conditioning: 5 Rounds 4 Minutes to Complete 1 rd of: 12 Cal Bike 10 Box Jump Overs (24/20) 9 Clean and Jerks (135/95) If you finish early Rest If you don’t finish in 4 Minutes Turn into AMRAP RX+: Same Hybrid: WOD 1: 16 Min AMRAP

  • WOD 122318: The Best Coaches In Philly!

    WOD 122318: The Best Coaches In Philly!

    CrossFit: Strength: Snatch Warm Up *5 Warm Up 2 Low Hang Snatch Doubles (5-7) 2 x @ AHAP work up in weight THESE IS A RE-TEST FROM PREVIOUS WEEKS Conditioning: Every 8 minutes, for 21 minutes (3 sets): 20/15 Calories Bike / Row 20 Front Racked Dumbbell Squats (50/35#) x2 20 OH Walking Lunges (45/25#)

  • WOD 122218: Saturdays We Deliver.

    WOD 122218: Saturdays We Deliver.

    CrossFit: Conditioning: Team Hammy! 1,000 meter Row / 1600 Meter Bike 8 Squat Clean-and-Jerks (135/95#) 50 Push-Ups 8 Squat Clean-and-Jerks(135/95#) 50 Sit-Ups 8 Squat Clean-and-Jerks (135/95#) 50 Box Jumps (24/20′) 8 Squat Clean-and-Jerks (135/95#) 50 Pull-Ups 8 Squat Clean-and-Jerks (135/95#) 1,000 meter Row / 1600 Meter Bike BootCamp: Deck of Cards Hearts – Reverse Lunge

  • WOD 122118: 12 Days Of Christmas!!!

    WOD 122118: 12 Days Of Christmas!!!

    CrossFit: Conditioning: “Twelve Days of Christmas” For Time: 1 Power Snatch (115/75#) 2 Ring Dips 3 Burpees 4 Chest To Bar Pull Ups 5 Toes To Bar 6 Push Ups 7 Clusters (115/75#) 8 Jumping Lunges 9 Box Jumps (20”) 10 Wallball Shots (20/14#) 10ft 11 KB Swings (24/16kg) 12 Air Squats 35:00 Cap Scores

  • WOD 122018: The Eve of 12 Days of Christmas.

    WOD 122018: The Eve of 12 Days of Christmas.

    CrossFit: Strength: 3 Rounds 10/10 Banded Rev Lunge @ AHAP (no Dumbbells just focus on the lunge) 10 Straight Arm Lat Pull Downs 10/10 Hammer Curls Conditioning: For Time 3:00 Buy In of Calorie Bike / Row / Ski Then 5 Rounds 20 Sit Ups 20 Eye level Kettlebell Swings (24/16kg) 20 Alternating DB Strict

  • WOD 121918: DON’T LIE, YOU LOVE US!!!!!

    WOD 121918: DON’T LIE, YOU LOVE US!!!!!

    CrossFit: Strength: Deadlifts (5) AMRAP @ 80% Every Set Go to a Max Effort 1-2 reps away from Failure. Conditioning: 16:00 EMOM M.E. Double Unders (sub singles, ssds) M.E. Weighted Step Ups (1x KB 24/16kg) M.E. Wt. Hollow Rocks (25/15#) M.E. Calorie Ski or Bike RX+: 16:00 EMOM M.E. Double Unders (sub singles, ssds) M.E.

  • WOD 121818: Pushing & Pulling

    WOD 121818: Pushing & Pulling

    CrossFit: Strength: 12 Minute EMOM 1 Power Clean + 2 Push Press + 2 Push Jerks work up in weight – let’s get weird Conditioning: 3 Rounds – 4 Minutes to Complete: (A) 15 Wall Balls (20/14#) 10ft (B) 10 Ring Dips (C) 10 Hang Power Clean (135/95#) Finish waaaaaaay earl? Use your time wisely

  • WOD 121718: Pick It Up, Put It Down.

    WOD 121718: Pick It Up, Put It Down.

    CrossFit: Strength: Back Squats (5) AMRAP @ 80% Every Set Go to a Max Effort 1-2 reps away from Failure. *20 Minute Cap Conditioning: 5- 10-15-20 (A) Toes To Bar (B) Med Ball Cleans To Over the Shoulder (80/60#) (C) Box Jump Overs (24/20″) RX+: Hybrid: WOD 1: 15:00 AMRAP 5 Pull Ups 10 Alt

  • WOD 121618: Sunday Is For Butt Complexes

    WOD 121618: Sunday Is For Butt Complexes

    CrossFit: Strength: Clean Warm Up: *5 minutes 15:00 – Fit as Many sets in as possible 1High Hanh Squat Clean + 1 Mid Hang Squat Clean + 1 Low Hang Squat Clean + 1 Jerk Conditioning: 3 Rounds – 5 Minutes to Complete: (A) 15 Hang Squat Clean (115/75) (B) 20 Hand Release Push Ups

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