(215) 291-2968 Friday - Apr 26, 2019

Posts Tagged: PhillyFYI #PhiladelphiaBarbellClub

  • WOD 120917: There’s No “I” In Team

    WOD 120917: There’s No “I” In Team

    CrossFit: For Time Teams of 2 50 Power Snatches (95/65) 500m Row/1200m Bike 50 OHS (115/75) 1k Row/2400m Bike 50 Wallballs (20/14) @ 10 ft 1k Row/2400m Bike 50 Toes to Bar 500m Row/1200m Bike Cashout: 100 partner Wallball Situps BootCamp: Teams of Two 30 Minute AMRAP 12 Tire Flips 40 Battle Rope Slams 40

  • WOD 120717: Evil “Bleep” EMOM

    WOD 120717: Evil “Bleep” EMOM

    CrossFit: Strength: Clean Warmup 5 Minutes Clean Complex 1 Clean Pull 1 Halting Squat Clean (pause 3 sec at Knee) 2 Front Squats Conditioning: 10 Minute EMOM 7 Thrusters (45/35) 7 Burpees 7 Pullups RX+: 10 Minute EMOM 7 Thrusters (75/55) 7 Burpees 7 C2B Pullups     BootCamp: WOD 1: 8 Minute Alt. EMOM

  • WOD 120617: Lunges Everywhere!

    WOD 120617: Lunges Everywhere!

    CrossFit: Strength: Super Set! A) Deadlift 5@50% 5×10@ 60% B) 5×10 Single Leg Glute Bridges (5 per leg) (Use Bands on Rig) Conditioning: 12 Minute AMRAP 16 Back Rack Forward Lunge (95/65) (1,2,3….) 20 Cal Row/ 15 Cal Bike 20 KB Swings (24/16) RX+: 12 Minute AMRAP 16 Back Rack Forward Lunge (135/95) (1,2,3….) 20

  • WOD 120517: Max Your Efforts

    WOD 120517: Max Your Efforts

    CrossFit: Strength: Super Set! A) Bench 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 Bent over DB Rows (5 per arm) Conditioning: 16 Minute EMOM 1) 45 DUs 2) 10 DB Hang Squat Cleans (50/35) 3)

  • WOD 120417: Seeing Red Again

    WOD 120417: Seeing Red Again

    CrossFit: Strength: Burgener Snatch Warmup 5 Minutes Snatch Complex 1 Snatch Pull 1 Halting Squat Snatch (pause 3 sec at Knee) 2 OHS 5-7 Sets working up to heavy Weight Conditioning: 5 RFT 12 Ring Rows 8 Power Snatches (95/65) 12 T2B RX+: 5 RFT 4 Ring MUs 8 Power Snatches (135/95) 12 T2B Cashout:

  • WOD 120317: Into The Pain Cave!

    WOD 120317: Into The Pain Cave!

    CrossFit: Strength: Super Set! A) Back Squats 5@50% 5×10@ 60% B) Back Rack Reverse Lunges (AHAP) 5×10 (Lunges will come from the floor) Conditioning: 4 RFT 20 Cal Bike / 25 Cal Row 15 HSPUs 10 Front Squats (135/95) RX+: 20 Cal Bike / 25 Cal Row 15 HSPUs 10 Front Squats (185/125) BootCamp: WOD

  • WOD 120217: Happy Holidays!

    WOD 120217: Happy Holidays!

    CrossFit: Teams of 2 8 Minute AMRAP 10 Partner Deadlifts (225/155) 10 Sync Burpees over Bar 100m Run 8 Minute AMRAP 10 Cal Sync Row 10 Sync Air Squats 200m Run 8 Minute AMRAP 10 Sync Wallballs (20/14) 10 Sync T2B 400m Run 2 Minute Rest after Each WOD Must Complete one movement before moving

  • WOD 120117: Yes It’s December Already…

    WOD 120117: Yes It’s December Already…

    CrossFit: Strength: Turkish Getups Practice 8 Minutes Then 2 Rounds 5 Wallballs 5 Burpee Transitions 5 Power Snatches 5 OHS (Building up on Weight) 5 Scap Pullups + 2 Pullups Conditioning & RX+: 25 Minute AMRAP 60 Calorie Row / 50 Cal Bike 50 Double unders 40 Wall Balls (20/14) A 10ft 30 Burpees 20

  • Training vs. Practice

    Training vs. Practice

    As we approach the CrossFit Open in late February, I want to plant a seed in your heads about training vs. practice. The reason for bringing up the CrossFit Open is because every year they are putting more and more complex movements in the their workouts. These complex movements are about skill not necessarily strength.

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo