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Posts Tagged: Philadelphia Weightlifting

  • WOD 010419: Friday Night At The Disco

    WOD 010419: Friday Night At The Disco

    CrossFit: Movement Prep: Movement Prep 2 Rds Pick One: Beg: Kick Up to Handstand Inter: 30s HS Hold then 1 Tempo Descent Advanced: 3-5 Strict HSPU 10 Beat Swings (if pullups set up bands) 5 KB Swings Conditioning: Nate 20 Minute AMRAP 2 Ring MUs (Sub 4 C2B Pullups) 4 HSPUs (Sub DB Strict Press

  • WOD 010318: Ringing In The New Year With Ring Rows!

    WOD 010318: Ringing In The New Year With Ring Rows!

    CrossFit: Strength: Snatch Warmup 5 Minutes Snatch Complex 5 Sets 1 Pausing Snatch High Pull (Pause at Knee 3 Ssec) 2 Hang Squat Snatches Conditioning: For Time 21-15-9 Alt DB Snatch (50/35) Lateral Hop Over DB Burpee After Each Round 400m Run/500m Row/1200m Bike RX+: Alt DB Snatch (70/50) 500m Ski Hybrid: WOD 1: 15

  • WOD 010218: Pew Pew Pew.

    WOD 010218: Pew Pew Pew.

    CrossFit: Strength: Push Press 5×5 Working Up to Heavy Set then Drop down 20lbs and do one drop set Conditioning: 3 RFT 60 Double Unders (150s, 25ssd) 30 Alt Pistols (30 Goblet Squats 24/16) 12 D Ball Over Shoulder (80/60) RX+: 12 D Ball Over Shoulder (100/80) Hybrid: WOD 1: 15 min AMRAP 20 Wtd

  • WOD 010119: Happy New Year!

    WOD 010119: Happy New Year!

    CrossFit: Movement Prep: 5 Power Cleans + 3 Front Squats 5 Scap Pullups + 3 Pullups 5 Pushups Conditioning: 25 Minute AMRAP 5 Rds to Buy in 200m Run / 250m Row/ 600m Bike 10 Front Squats (95/65) *with Remaining Time* AMRAP of 5 Pullups 10 Pushups 15 Air Squats BootCamp: WOD 1: 25 Minute

  • WOD 123118: A New Year Around The Corner!

    WOD 123118: A New Year Around The Corner!

    CrossFit: Movement Prep: 3-5 Reps of Each Movement Conditioning: “New Years Eve WOD” For Time: 31 Sumo Deadlift High Pull (95/65) 31 Abmat Situps 31 Pullups 31 Box JumPs (20) 31 You Love Thrusters (95/65) 31 KNees to Elbows 31 CaloriE Row 31 Wallballs (20/14) @ 10ft 31 Yay Front RackWalking Lunges (95/65) 31 KEttlebell

  • WOD 123018: Squat Stamina!

    WOD 123018: Squat Stamina!

    CrossFit: Strength: Squat Stamina 12 Minute Alt EMOM 50% on Bar for both Squats (taken from floor) Odd: 3 Front Squats Even: 6 Back Squats Conditioning: For Time 21-18-15-12-9-6 Cal Bike or Row After Each Round 4 Hang Squat Cleans (135/95) *20 Minute Cap RX+: Cal Ski Hang Squat Cleans (155/105) BootCamp: WOD 1: 25

  • WOD 122918: 3,2,1…ROTATE!!!

    WOD 122918: 3,2,1…ROTATE!!!

    CrossFit: Conditioning: Teams of 2 25 Minute AMRAP Group A 10 T2B 4 Alt D Ball Over Shoulder (80/60) Group B 10 Cal Bike 4 HSPUs (Sub Strict DB Press 35/25) Group C 10 Alt DB Snatch (50/35) 1 Rope Climb (Sub 3 Strict Pullups) 1 Person Works 1 Person Rests BootCamp: WOD 1: 30

  • 122818: Flex Friday.

    122818: Flex Friday.

    CrossFit: Strength: Snatch Warmup 5 Minutes Snatch Complex 5 Sets 1 Hang Power Snatch + 3 Hang Squat Snatches Build up to Moderate Weight No fail complexes! Conditioning: 6 Minute AMRAP Buy in with 50 Double Unders (150S, 25 SSD) then With remaining time AMRAP of 12 Power Snatches (75/55) 4 Burpee Box Jumps (24/20)

  • WOD 122718: Deadlifts and Arnold Presses.

    WOD 122718: Deadlifts and Arnold Presses.

    CrossFit: Strength: Deadlift 5@50% 5@60% 3×3@70% 3×3@75% 3×3@80% Conditioning: For Time 30-20-10 KB Swings (24/16) Thrusters (75/55) HR Pushups RX+: Thrusters (95/65#) Hybrid: WOD 1: 20min AMRAP 10 Alt Arnold Press 10 Front Squats 10 Plank Push Drag 10 Clean Lunges 30 Russian Twists 10 Cal Ski Erg WOD 2: Use DB for Thrusters BootCamp:

  • WOD 122618: Stepping Into The New Year.

    WOD 122618: Stepping Into The New Year.

    CrossFit: Strength: Clean Warmup 5 Minutes Clean and Jerk Complex 5 Sets 1 Squat Clean+3 Front Squats+1 Jerk Working Up to heavy Weight 20 Minute Cap including Warmup Conditioning: For Time 21-18-15-12 Cal Row/Bike Kipping Pullups After Each Round Do 10 2xDB Burpees Step Ups (35/25#)(20″) *20 Minute Cap RX+: DB Burpee Step Ups (50/35)

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