(215) 291-2968 Thursday - Feb 21, 2019

WOD 122318: The Best Coaches In Philly!


CrossFit: Strength: Snatch Warm Up *5 Warm Up 2 Low Hang Snatch Doubles (5-7) 2 x @ AHAP work up in weight THESE IS A RE-TEST FROM PREVIOUS WEEKS Conditioning: Every 8 minutes, for 21 minutes (3 sets): 20/15 Calories Bike / Row 20 Front Racked Dumbbell Squats (50/35#) x2 20 OH Walking Lunges (45/25#)

CrossFit:
Strength:
Snatch Warm Up
*5 Warm Up

2 Low Hang Snatch Doubles
(5-7) 2 x @ AHAP
work up in weight
THESE IS A RE-TEST FROM PREVIOUS WEEKS

Conditioning:
Every 8 minutes, for 21 minutes (3 sets):
20/15 Calories Bike / Row
20 Front Racked Dumbbell Squats (50/35#) x2
20 OH Walking Lunges (45/25#) plate
600 Meter Run / 750 Row / 1200 Meter Bike
(back to the old conversion)
Finish Early Rest

RX+:
Every 8 minutes, for 21 minutes (3 sets):
20/15 Calories Bike / Row
20 Front Racked Dumbbell Squats (50/35#) x 2
20 DB OH Walking Lunges (50/35#) x2
600 Meter Run / 750 Row / 1200 Meter Bike
(back to the old conversion)
*Finish Early Rest

BootCamp:
WOD 1:
29 Min ALT EMOM
Dball Over Shoulder
Alt Lat + Front Raises
Speed Skater w Hop
50/50 Plank Hold
Shuffle Touch Downs
Rest

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