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Posts Tagged: Philly’s Best CrossFit Gym

  • WOD 020319: Don’t Drop The Babies!

    WOD 020319: Don’t Drop The Babies!

    CrossFit: Strength: Bench Press 5-5-3-3-1-1-1 Work Up to heavy Single or Go for 1RM Conditioning: For Time 10-9-8-7-6-5-4-3-2-1 Toes to Bar (V-Ups) 1-2-3-4-5-6-7-8-9-10 Deadlifts (225/155) Between Each Round (that means no DUs on last round) Do 30 Double Unders (90S, 15SSD) BootCamp: WOD 1: DONT DROP THE BABIES 20min AMRAP 10 Wtd Lunges 10 Hang

  • WOD 020219: Team Frozen

    WOD 020219: Team Frozen

    CrossFit: Conditioning: Teams of 2 (Team 31 Heroes) 31 Minute AMRAP 8 Thrusters (115/75) 6 Rope Climbs / 12 Ring Muscle Ups (18 Strict Pullups) 11 Box Jumps (24/20) 1 Person Works 1 Person Runs 200m / 250m Row / 600m Bike Score is Total Rounds and Reps Switch when the Run/Row/Bike is done BootCamp:

  • WOD 020119: The Total!!!

    WOD 020119: The Total!!!

    CrossFit: Strength: CrossFit Total Working up to heavy single or new 1RM of: Back Squat Press Deadlift Hybrid: WOD 1: FRIDAY CHIPPER 100 Walking Lunges 90 Sprinter Sit Ups 80 Speed Skater w Hop 70 Slam Balls 60 Alt Curl + Press 50 Med Ball Cleans 400m run -ski /500m Row/1200m bike after each exercise

  • WOD 013119: Smile The Total is Tomorrow!

    WOD 013119: Smile The Total is Tomorrow!

    CrossFit: HS Skill Work 2 Rounds of 1 and 2 2 Rds 1) Pick One: Beg: Kick Up to Handstand Inter: 30s HS Hold then 1 Tempo Descent Advanced: 3-5 Strict HSPU AND 2 Rds 2) Pick One: Beg: 10 Ring Dips Inter: 5 Temp Ring Dips (3 D, 2 Hold, 1 Up) Advanced: 2

  • WOD 013019: Boy Band “Polar Vortex” Live!

    WOD 013019: Boy Band “Polar Vortex” Live!

    CrossFit: Strength: Clean Complex 5 Sets 1 Power Clean 1 Hang Squat Clean 1 Squat Clean 1 Push Jerk Working up to heavy Set Conditioning: 6 Minute AMRAP Ladder Up by 2 Alt DB Snatches (50/35) Single Arm DB Overhead Lunge (50/35) (Must Break UP oh evenly) DB Goblet Squat (50/35) 4 Minutes to Rest

  • WOD 012919: Not Quite… Kelly?

    WOD 012919: Not Quite… Kelly?

    CrossFit: Strength: Overhead Squats 5×5 Going as Heavy as possible Conditioning: 4 Rounds 4 Minutes to Complete one Round of: 15 Burpees 10 OHS (95/65) 15/12 Cal Bike RX+: Same Hybrid: WOD 1: 15 Min AMRAP 30 Wall Balls 30 Box Jumps 500 m Row WOD 2: Use Dumbbells for Front rack Squats BootCamp: WOD

  • WOD 012819: This Ain’t No Sally…

    WOD 012819: This Ain’t No Sally…

    CrossFit: Strength: Squat Stamina Part 4 12 Minute Alt EMOM 75%-80% on Bar for both Squats (taken from floor) Odd: 2 Front Squats Even: 4 Back Squats Conditioning: 20 Minute AMRAP 20 Wallballs (20/14) 20 SDLHP (75/55) 20 Box Jumps (24/20) 20 Push Presses (75/55) (20/14) Calorie Row RX+: SDLHP (95/65) Push Press (95/65) Hybrid:

  • WOD 012719: Sleds Pulls!

    WOD 012719: Sleds Pulls!

    CrossFit: Strength: Bench Press Warmup to 70% 3×3 at 75% 3×3 at 80% 3×3 at 85% Conditioning: 16 Minute Alt ME EMOM A) ME Sled Pull (2x45s+1×45) (25ft per rep) B) Burpees C) KB Swings (24/16) D) SA Hang DB C&J (50/35) RX+: SA Hang DB C& J (70/50) BootCamp: WOD 1: 11min EMOM Clean

  • WOD 012619: What’s With The Extra Round…

    WOD 012619: What’s With The Extra Round…

    CrossFit: Conditioning: Teams of 2 2 RFT 200m Run (Each Person) 100 Power Cleans (115/75) 250m Row (Each Person) 100 Lateral Box Jump Overs (24/20) 600m Bike (Each Person) 100 Thrusters (115/75) 30 Minute Cap BootCamp: WOD 1: Partner “Jack” 20:00 AMRAP 10 Push Presses 10 Kettlebell Swings (24/16) 10 Box Jumps Cashout: Coach’s Surprise!

  • WOD 012519: Strong.

    WOD 012519: Strong.

    CrossFit: Strength: Deadlift Warmup to 75% 3×3 at 80% 3×3 at 85% 3×3 at 90% Conditioning: 5 RFT 9 Power Snatch (75/55) 15 Wallballs (20/14) @ 10ft 40 Double Unders (120S, 20SSD) RX+: Power Snatch (95/65) Hybrid: WOD 1: 20 Min AMRAP 10 Cal Ski ERG 10 DB Burpee 20 Step Ups 10 SSD Knee

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