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Posts Tagged: PhillyFYI #PhiladelphiaBarbellClub

  • WOD 122017: 8 Nights of Hanukhah!

    WOD 122017: 8 Nights of Hanukhah!

    CrossFit: Conditioning: “8 Nights of Hanukhah” 8 RFT 1 Squat Clean (185/125) 2 Strict Pullups 3 Ring Dips 4 Box Jumps (30/24”) 5 Burpees 6 KB Swings (32/24) 7 Toes to Bar 8 UB Double Unders RX+: same Hybrid: WOD 1: same BootCamp: WOD 1: 8 Nights of Hanukhah 8 RFT 1 Squat Clean (185/125)

  • WOD 121917: Deceiving Little Doozy

    WOD 121917: Deceiving Little Doozy

    CrossFit: Strength: Clean Complex 5-7 Sets 1 Power Clean 3 Front Squats 1 Split Jerk Conditioning: 10 Minute AMRAP 15 Wallballs (20/14) @ 10ft 20 (10/10) KB Snatch (24/16) 5 Power Cleans (155/105) RX+: Same Cashout: 2 Rds NFT 20 Barbell Curls 20 Tricep Pull Downs 30 Sec Hollow Hold BootCamp: WOD 1: 4MINS AMRAP

  • WOD 121817: Keanu Reeves of Squats

    WOD 121817: Keanu Reeves of Squats

    CrossFit: Strength: Speed Back Squats 5@60% 5@70% 3×10@75% Conditioning: For Time 8-7-6-5-4-3-2-1 Deadlifts (225/155) C2B Pullups *150m Row or 400m Bike between Each Rd RX+: For Time 8-7-6-5-4-3-2-1 Deadlifts (275/185) Ring MUs *150m Row or 400m Bike between Each Rd Hybrid: WOD 1: 15 Minute AMRAP 800m AD 10 Wallballs 50 ft Seal Walks WOD

  • WOD 121717: Sunday We Count Down

    WOD 121717: Sunday We Count Down

    CrossFit: Strength: Snatch Wwarmup 5 Minutes 8 Rounds (12 Minutes Total) Every 90 Seconds Complete The Following 1 Snatch Deadlift 1 Power Snatch 1 Hang Squat Snatch 2 OHS Conditioning: For Time 21-15-9 OHS (95/65) Burpees over Bar 400m Run after Each RD RX+: FOr Time 21-15-9 OHS (135/95) Burpees over Bar 400m Run after

  • WOD 121617: Grandma Got Run Over By A Reindeer

    WOD 121617: Grandma Got Run Over By A Reindeer

    CrossFit: Teams of 2 20 Minute AMRAP 100 Jumping Lunges (1,2,3…) 50 Pullups 100 Cal Row 50 Deadlifts (225/155) 100 Cal Bike 50 Man Makers w2xKB (16/12) 1 Person Works 1 Person Rest Switch as needed Cashout 5 Minutes Partner HS Walk Video 47-53s BootCamp: 8 MINS AMRAP 60 CALS ROW 50 KB TATERS 40

  • WOD 121417: Curls For The Girls…

    WOD 121417: Curls For The Girls…

    CrossFit: Strength: Super Sets A) Bench Press 5@60% 5@70% 3×10@75% B) BB Bicep Curls 5×10 Conditioning: For Time 10 Rope Climb 20 Cal on Bike 30 T2B 40 Cal of Row 50 Push Press (75/55) RX+: For Time 10 Rope Climb 20 Cal on Bike 30 T2B 40 Cal of Row 50 Push Press (95/65)

  • WOD 121317: Gams and Cans

    WOD 121317: Gams and Cans

    CrossFit: Strength: Super Set! A) Deadlift 5@50% 5@60% 5@70% (Start Super set) 3@80% 3@85% 1@90% 1@ Heavy Single Doesnt need to be a 1 RM just heavy for the day B) DB Lunges (5×10) AHAP Conditioning: 14 Minute AMRAP 15 Cal AD / 20 Cal Row 20 Goblet Squats (24/16) 30 Jumping Lunges (1,2,3…) 30

  • WOD 121117: Rocking Those Hollows!

    WOD 121117: Rocking Those Hollows!

    CrossFit: Strength: Super Set! A)Press 5@60% 5@70% 3@80% (Start Super Set) 3@85% 1@90% 1@95% 1@ Heavy Single Doesnt need to be a 1 RM just heavy for the day B) 5×10 DB Bench Press (AHAP) Conditioning: 12 Minute Alt EMOM 1) 10 DB Thrusters (50/35) 2) 10 Strict Pullups (NO Kip) 3) 50 Double Unders

  • WOD 121017: No Snow Day!

    WOD 121017: No Snow Day!

    CrossFit: Strength: Super Sets A) Back Squats 2×5@60% 3×10@70% (Start Superset) B) Back Extensions 3×10 Beginner and intermediate on Floor Advanced on GHD Coaches on GHD please make sure they go slow on the back extension! Conditioning: For Time 800m Run or 1k Row or 2400m Bike 20 ALT KB Snatches (24/16) 30 Jumping Lunges

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