(215) 291-2968 Saturday - Feb 23, 2019

WOD 080117: Never Turn Your Back on Kids or the Ocean…


CrossFit: Strength: Snatch Warmup Burgener as a Group Snatch Wave 12 Minute EMOM R1 3@50%, R2 2@55%, R3 1@60% R4 3@55%, R5 2@60%, R6 1@ 65% R7 3 @60%, R8 2@ 65%, R9 1@70% R10-12 1 Rep Going up on Weight Work up to Heavy Single Conditioning: 4 RFT 21 Wallballs (20/14) @10ft 18 Double

CrossFit:

Strength:
Snatch Warmup
Burgener as a Group

Snatch Wave 12 Minute EMOM
R1 3@50%, R2 2@55%, R3 1@60%
R4 3@55%, R5 2@60%, R6 1@ 65%
R7 3 @60%, R8 2@ 65%, R9 1@70%
R10-12 1 Rep Going up on Weight
Work up to Heavy Single

Conditioning:
4 RFT
21 Wallballs (20/14) @10ft
18 Double Unders (3x Singles/1/2 SS)
15 Box Jumps Overs (20)
12 Alt DB Snatch (50/35)

*20 Minute Cap

RX+:
4 RFT
21 Wallballs (25/20) @10ft
18 Cal AD
15 Box Jumps Overs (20)
12 Alt DB Snatch (50/35)

BootCamp:

WOD 1:
6 Minute Alt EMOM
A) ME Weighted Step Ups
B) Plank Hold

90 Sec Rest

6 Minute Alt EMOM
A) ME Cal Row
B) Me HS Hold
(Try to Hold for as long as Possible in 1 Minute)

WOD 2:
12 Minute AMRAP
10 Wallballs
10 Ring Dips
250m Run

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo