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Posts Tagged: PhillyFYI #PhiladelphiaBarbellClub

  • WOD 113017: Get Tall, Get Tight!

    WOD 113017: Get Tall, Get Tight!

    CrossFit: Strength: Clean Warmup 5 Minutes 3 Position Clean & Jerk 1 Squat Clean Floor 1 Squat Clean at Knee 1 Squat Clean High Hang + 1 Jerk (Push or Split) 5-7 Sets working up to heavy Weight Conditioning: 9 Minute AMRAP Ladder Up by 4 KB Taters (24/16) Cal Bike/Row OHWL (45/25) RX+: 9

  • WOD 112917: Skull Crushers!!!

    WOD 112917: Skull Crushers!!!

    CrossFit: Strength: Super Set! A) Bench Press 5@50% 5×10@ 60% B) 5×10 Skull Crushers w/ Empty Barbell Conditioning: 3 RFT 21 Thrusters (95/65) 15 Pullups 9 Lateral Box Jump Overs (24) RX+: 3 RFT 21 Thrusters (115/80) 15 C2B Pullups 9 Lateral Burpee Box Jump Overs (20) Hybrid: WOD 1: 14 Minute AMRAP 400m Row

  • WOD 112817: What Goes Around Comes Around

    WOD 112817: What Goes Around Comes Around

    CrossFit: Strength: Burgener Snatch Warmup 5 Minutes 3 Position Snatch 1 Squat Snatch Floor 1 Squat Snatch Knee 1 Squat Snatch High Hang 5-7 Sets working up to heavy Weight Start at 50% of 1RM Conditioning: 20 Minute AMRAP 20 Cal Row 20 Wallballs (20/14) @ 10ft 20 Burpees 30 sec hollow hold after each

  • WOD 112717: Quad-tastic

    WOD 112717: Quad-tastic

    CrossFit: Strength: Super Set! A) Back Squats 5@50% 5@60% 5@70% 3@80% 3@85% 1@90% 1@ Heavy Single B) Bulgarian Spit Squats off Box 5×10 (5 per leg) w/ 2xKB or DB AHAP Conditioning: 4 RFT 6 Power Cleans (135/95) 12 Box Jumps 25 Air Squats 12 V-Ups Rest 1 Minute After Each Round RX+: 4 RFT

  • WOD 112617: Sunday Funday

    WOD 112617: Sunday Funday

    CrossFit: Strength: Snatch Warm Up Burgener Warm Up – PVC Snatch Magic 1 Snatch DL + 2 High Hang Squat Snatches + 1 OHS (take 18 Minutes to build up to a heavy complex) (try and beat week 3 11/9/17) Conditioning: “Snellen” 3 RFT 400 Meter Run 12 Snatches (95/65#) 21 Pull Ups RX+ “Snellen”

  • WOD 112517: Team Holiday Countdown

    WOD 112517: Team Holiday Countdown

    CrossFit: Teams of Three -The Human Rack With a running clock 00:00 – 05:00 Take 5 Minutes to Find a 1RM Strict Press 05:00 – 08:00 Set Up Bars & Rest 08:00 – 23:00 21 Deadlifts (225/155#) 21 Handstand Push Ups – Sub seated floor press (75/55#) 3 Rounds of Cindy (person team member does

  • WOD 112417: Post Turkey Gravy

    WOD 112417: Post Turkey Gravy

    CrossFit: Strength: Clean Warm Up The Burgner Clean Warm Up Clean Complex 1 Clean DL + 2 Mid Hang Power Cleans + 1 Front Squat + 1 Jerk (take 18 Minutes to build up to a heavy complex) Try and beat week 3 (11/12) Conditioning: 20 Minute Alt. EMOM (A) 15/12 Calorie Row (B) 10

  • WOD 112317: HAPPY THANKSGIVING!

    WOD 112317: HAPPY THANKSGIVING!

    CrossFit & BootCamp: GOBBLE WOBBLE – HAPPY THANKS GIVING! Teams of 4 Teams must be a mix of CF & BC athletes – 1/2 or 2/1 With a Running Clock 00:00 – 10:00 2000 Meter Row Buy-In everyone rows 500 Meters – it can be broken up however If the meters rowed are met before

  • WOD 112217: Shoulder Burner!

    WOD 112217: Shoulder Burner!

    CrossFit: Strength: Back Squats 10 x @ BB 8 x 55% 6 x @ 65% 4 x @ 75% 3 x @ 85% (2) x 2 @ 95% Conditioning: For Time: 21-15-9 Push Press (95/65#) Ring Dips Burpee Box Jumps (20″) RX+ For Time: 21-15-9 Push Jerk (135/95#) Ring Dips Burpee Box Jump Overs (20″)

  • WOD 112117: Taking Advantage Of…

    WOD 112117: Taking Advantage Of…

    CrossFit: Strength: Deadlift Warm Up 2 Rounds – with an empty bar 25/25ft Death Marches (x2 DB AHAP) 10 Banded Good Morings 10 RDLs with Barbell * 5 Minutes TOPS RDLs (8) x 4 @ AHAP WITHOUT FAILURE!!! Conditioning: For Time: 200 Meter Run 2 Rounds (A) 20 Thrusters (45/35#) (B) 20 Knees To Chest

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