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Posts Tagged: fitfam

  • WOD 102618: Slog.

    WOD 102618: Slog.

    CrossFit: Conditioning: For Time 1 Mile Run / 2k Row / 4800m Bike Then 10 Rds 7 Thrusters (75/55) 7 Pullups 7 Burpees 25 MInute Cap Cashout 3 Rds 3×10 Barbell Rollouts RX+: Same Hybrid: WOD 1: same WOD 2: Same BootCamp: WOD 1: Ladder Down then Up 10 to 1 – Rest 2 Mins

  • WOD 102518: Running Towards The Weekend With Pete!

    WOD 102518: Running Towards The Weekend With Pete!

    CrossFit: Strength: “The Bear” 5 Rds Complete 7 Reps unbroken sets per round 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press All this equals 1 Rep Conditioning: Tabata 8 Rds 20s W, 10s Rest Power Cleans (95/65) Situps Cal Row 1 Minute Rest After Each Tabata RX+: Same

  • WOD 102418: Mental Toughness.

    WOD 102418: Mental Toughness.

    CrossFit: Strength: Bench Press 5 w/ Barbell 5@ 50% Work sets 5×3 @ AHAP Then Drop 20 lbs And go for as many reps as possible Conditioning: 3 Rds 1 Minute Each Station A) Wallballs (20/14) @ 10ft B) DB Snatches (50/35) C) Cal Bike 1 Minute Rest After Each Rd RX+: 3 Rds 1

  • WOD 102318: Throwing them back!

    WOD 102318: Throwing them back!

    CrossFit: Strength: Back Squats 5 w/ Bar 5@50% 5@60% Work Sets 9@70% 9@75% 9@80% Conditioning: For Time 4 Rope Climbs 10 Alt D Ball Cleans (80/60) 200 Run/ 250m Row/600m Bike 3 Rope Climbs 8 Alt D Ball Cleans 200 Run/ 250m Row/600m Bike 2 Rope Climbs 6 Alt D Ball Cleans 200 Run/ 250m

  • WOD 102218: Monday We Move.

    WOD 102218: Monday We Move.

    CrossFit: Strength: Snatch EMOM Minute 1, 2, 3 1 Snatch Pull, Hang Squat Snatch + Squat Snatch (60%, 70%. 75%) Minute 4 Rest Minute 5, 6, 7 2 Squat Snatches (75%, 80% 85%) Minute 8 Rest Minute 9 , 10, 11 1 Squat Snatch (85%, 90%, 95) Conditioning: 10 Minute AMRAP Ladder Up by 3

  • WOD 102018: Hundo’s & AMRAPS

    WOD 102018: Hundo’s & AMRAPS

    CrossFit: Teams of 3 2 rds 100 Cal Row/Cal Bike 100 Box Jumps Overs (24/20) 100 Power Cleans (135/95) 100 Wallballs (20/14) @ 10ft 30 Minute Cap BootCamp: Alternate Rds – 90 Seconds Rest Between AMRAPS 6min AMRAP 10 KB Swings 30 Toe Taps 6min AMRAP 10 Push Press 10 Hang Power Cleans 6min AMRAP

  • WOD 101918: Run Those Dips Fast…

    WOD 101918: Run Those Dips Fast…

    CrossFit: Strength: Back Squats 5 w/ Bar 5@50% 5@60% Work Sets 9@ 70% 9@74% 9@78% Conditioning: 12 Minute AMRAP Ladder Up by 2 Push Press (115/80) Situps Ring Dips RX+: (135/95#) GHD Sit Ups Hybrid: WOD 1: For Time 200m Run 15 Wall Balls 15 Box Jumps Plank 1 Min Rest 1 Min 400m Run

  • WOD 101818: Glory Be To The Curtsy…

    WOD 101818: Glory Be To The Curtsy…

    CrossFit: Strength: Split Jerk Work Up to Heavy 2 Reps for the Day Beginners not comfortable with Split Jerk do Push Jerk Conditioning: 21-15-9 Single Arm DB C&J (50/35) Cal Row 1 Minute Rest 9-15-21 Deadlift (205/145) Cal Bike RX+: Same Hybrid: WOD 1: 15 Min AMRAP 5 Man Makers 10 V-up 16 Curtsey Lunges

  • WOD 101718: Fast Like Lightning!

    WOD 101718: Fast Like Lightning!

    CrossFit: Strength: A) Snatch Complex 3 sets working up to moderate Weight 1 Snatch Pull 1 Hang Squat Snatch (at knee) 1 Squat Snatch B) 3 Sets on 2 Squat Snatches (from the ground) Working up to heavy Double Conditioning: For Time 40 C2B Pullups 30 OHS (95/65) 20 Bar Facing Burpees RX+: Chest To

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