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Posts Tagged: PhillyFYI #PhiladelphiaBarbellClub

  • WOD 123017: It Takes A Village!

    WOD 123017: It Takes A Village!

    CrossFit: Team Bench Marks WODs! 5 Minutes to complete each station 1) 100 Burpees 2) 1k Row 3) 30 Clean and Jerks (135/95) 4) 100 Pullups 5) 2400m Bike 1 Minute rest between each station If you finish early you earn more rest Each person on the team must do half the work in each

  • WOD 122917: Hopping Into The Weekend…

    WOD 122917: Hopping Into The Weekend…

    CrossFit: Strength: Back Squats 5@60% 5@70% 3@80% 3@85% 1@90% 1@95% 1@ 100+ or Higher Conditioning: 8 Minute AMRAP 10 Ring Dips 20 Wallballs (20/14) @ 10ft 10 Lateral Box Jump Overs (20) RX+: 8 Minute AMRAP 5 Ring Muscle Ups 20 UB Wallballs (20/14) @ 10ft 10 Lateral Box Jump Overs (24) Hybrid: WOD 1:

  • WOD 122817: Swing High, Swing For The Fences

    WOD 122817: Swing High, Swing For The Fences

    CrossFit: Strength: Snatch Warmup 5 Minutes Snatch Work Up to heavy Single! Beginners Hang Power Snatch 3-3-3-3-3-3 Conditioning: CF Open 11.4 10 Minute AMRAP 60 Bar facing Burpees 30 OHS (120/90) 10 Ring Muscle Ups RX+: Same! BootCmap: WOD 1: TABATAS 1 MIN REST BETWEEN TABATAS A) FLOOR DB PRESS B) SSD KNEE TUCKS C)

  • WOD 122717: Testing Out Our Fitness After Christmas!

    WOD 122717: Testing Out Our Fitness After Christmas!

    CrossFit: Strength: Front Squats 5@60% 5@70% 3@80% 3@85% 1@90% 1@95% 1@ 100+ or Higher Conditioning: 12 Minute AMRAP 10 Box Jumps (24/20) 15 T2B 10 Power Cleans (155/105) RX+: 12 Minute AMRAP 10 Box Jumps (24/20) 15 T2B 10 Power Cleans (185/125) Hybrid: WOD 1: 15 Minute AMRAP 800m AD 10 Burpee Tuck Jumps 2

  • WOD 122617: Bro Session – Hammer Down

    WOD 122617: Bro Session – Hammer Down

    CrossFit: Strength: Bench Press 5@60% 5@70% 3@80% 3@85% 1@90% 1@95% 1@ 100+ or Higher Conditioning: 3 RFT 20 Shoulder to Overhead (115/80) 50 Double Unders 20 Pullups 1 Minute Rest *Go up on 10 lbs After Each Round* RX+: 3 RFT 20 Shoulder to Overhead (135/95) 50 Double Unders 20 C2B Pullups 1 Minute Rest

  • WOD 122417: Twas The Night Before Christmas…

    WOD 122417: Twas The Night Before Christmas…

    CrossFit: Strength: Speed Front Squats 5@60% 5@70% 3×10@75% Conditioning: 3 RFT 10 DB Power Cleans (50/35) 15 Cal Bike/20 Cal Row 20 Burpees 1 Minute Rest After Each Round RX+: 3 RFT 10 DB Squat Cleans (50/35) 15 Cal Bike/20 Cal Row 20 Burpees 1 Minute Rest After Each Round Cashout: 3 RNFT 10 Strict

  • WOD 122317: A Flipping Good Time!

    WOD 122317: A Flipping Good Time!

    CrossFit: Teams of 2 For Time 100 Alt Pistols (Sub Goblet Squats) 100 Cal Bike 100 Push Press (95/65) 100 Cal Row 400 Double Unders 25 Minute Cap! BootCamp: TEAMS OF TWO – 6MINS AMRAPS A) 1 PERSON WORKS, OTHER AD OR ROWS FOR CALS 10 STRICT PULL UPS 20 DOUBLE UNDERS B) 5 TIRE

  • WOD 122217: 12 Days of Christmas!

    WOD 122217: 12 Days of Christmas!

    CrossFit: Conditioning: 12 Days of Christmas *Do WOD like the song. 1 Power Snatch (115/75#) 2 Ring Dips 3 Burpees 4 Chest To Bar Pull Ups 5 Toes To Bar 6 Push Ups 7 Clean + Thrusters (115/75#) 8 Jumping Lunges 9 Box Jumps (20”) 10 Wallball Shots (20/14#) 10ft 11 KB Swings (24/16kg) 12

  • WOD 122117: Thursday…

    WOD 122117: Thursday…

    CrossFit: Strength: Snatch Complex 5-7 Sets 1 Snatch Lift Off (5 Sec Hold at Knee) 1 Power Snatch Conditioning: 12 Minute AMRAP 10 Ring Pushups 20 Front Rack Lunge (1xKB 24/16) 10 Cal Bike *30 sec Plank after Each Round RX+: 12 Minute AMRAP 5 Ring MUs 20 Front Rack Lunges (135/95) 10 Cal Bike

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