(215) 291-2968 Tuesday - May 21, 2019

Posts Tagged: girlpower

  • WOD 062818: Get It While The Getting Is Good.

    WOD 062818: Get It While The Getting Is Good.

    CrossFit: Strength: Bench Press (5-7) 5 x @ AHAP Work up to a heavy set – not to failure Conditioning: 15 Minute AMRAP 400 Meter Run A) 21 Kettlebell Swings (24/16kg) B) 12 Push Ups RX+: 15 Minute AMRAP 400 Meter Run A) 21 Kettlebell Swings (24/16kg) B) 6 HSPUs Hybrid: WOD 1: 15 Minute

  • WOD 062718: Jackie!

    WOD 062718: Jackie!

    CrossFit: Strength: Front Squats (7) x 5 @ 70-75% of 1 RM Conditioning: “Jackie” For Time 1000 Meter Row 50 Thrusters (45/35#) 30 Pull Ups RX+: For Time 1000 Meter Row 50 Thrusters (75/55#) 30 Pull Ups Hybrid: WOD 1: 8 Min AMRAP 14 Kb Swings 28 Plank Shoulder Taps 14 Lateral Hops over KB

  • WOD 062618: A Dumbbell What? Burpee?…

    WOD 062618: A Dumbbell What? Burpee?…

    CrossFit: Strength: SUPER YO SETS 4 Sets – 60 seconds of rest between A) 10/10Plank Banded Row B) 10/10 DB Single Leg RDLs @ AHAP C) 10/10 Banded Dead Bugs D) 10/10 Banded Half Kneeling Pallof Press Conditioning: 15 Minute AMRAP 10 Sumo Deadlifts (225/155#) 20 Dumbbell Burpees (25/15#) 400 Meter Run Deadlift Suggestion For

  • WOD 062518: Which Way To The Beach?

    WOD 062518: Which Way To The Beach?

    CrossFit: Strength: 5 Super Set – 1.5 Back Squats 1A) 1.5 Back Squat x3 take a few sets to warm up to something challenging 1B) Max Bicep Curls @ AHAP Conditioning: 16 Minute EMOM (A) 15/12 Ring Rows (B) Max Calories AD (C) 10 Box Jumps (24/20″) (D) Max Thrusters (45/35#) RX+: 16 Minute EMOM

  • WOD 062418: We’re fly.

    WOD 062418: We’re fly.

    CrossFit: Strength: SUPER YO SETS 3 Sets – 90 seconds of rest between A) 10/10 Half Kneeling Press @ AHAP 1B) 10/10 Boat Pose Flies (feet on floor) 1C) 10/10 Banded Row In Plank Conditioning: For Time: 200 Meter Run 21 Thrusters (95/65#) 200 Meter Run 21 Strict Pull Ups 200 Meter Run 15 Thrusters

  • WOD 062318: Teams of Three Relay

    WOD 062318: Teams of Three Relay

    CrossCamp & BootFit: Teams of Three Relay Work – Bike/Row – Rest – Rotate in that order 10 min AMRAP -A 30 – 2h Battle Rope Slams 10 box jumps 5 HSPU/ 10 Pike Push up – 1:30 Rest – 10min AMRAP – B 15 G2OH (45/35) 10 OHWL 50ft Plate Push – 1:30 Rest

  • WOD 062218: Dead Legs.

    WOD 062218: Dead Legs.

    CrossFit: Movement Prep: Movement Prep 1:30 Bike or Row – convo pace 5-10 Sumo Inch Worms 5 Barbell Good Mornings 5 Scap Pull Ups 30 Sec HS hold 1:00 Bike or Row – medium pace 5 Hang Power Celans 5 Front Squats 5 Pull Ups 1:00 Bike or Row – faster 1 Round of the

  • WOD 062118: Smokin’ Betties.

    WOD 062118: Smokin’ Betties.

    CrossFit: Strength: Snatch Warm Up as a group 2 Hang Below the Knee Sn + 2 OHS (5-7) x 2+2 @ AHAP Conditioning: 15 Minute AMRAP (A) 200 Meter Sprints (B) 15 KB Swings (24/16kg) (C) 10 Toes To Bar RX+: 15 Minute AMRAP (A) 20/18 Cal AD (B) 15 KB Swings (28/20kg) (C) 5

  • WOD 062018: Little Cuties!

    WOD 062018: Little Cuties!

    CrossFit: Movement Prep: 2 Rounds and 5 reps of each movement Front Squats Box Jumps 1 Man Maker Ovehead Walking Lunges Strict Pull Ups Wall Ball Shots Conditioning: 4 Minute AMRAP – A 5 Front Squats (155/105#) 10 Box Jumps (24/20″) – Rest 1:30 – 4 Minute AMRAP – B 5 Manmakers (25/15#) 10 DB

  • WOD 061918: Happy Birthday Jessi!

    WOD 061918: Happy Birthday Jessi!

    CrossFit: Strength: 4 Super Set – Tempo ALL 3-5 Down, 2 Pause, 1 Up 1A) Tempo Back Squats take a few sets to warm up to 65-70% 5 x @ 65-70% of 1 RM 1B) Burn Out x Bicepsr Curls @ AHAP Conditioning: HAPPY BIRTHDAY JESSI! 9 Minute AMRAP 6 Hang Power Snatches (115/75#) 19

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo