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

WOD 123017: It Takes A Village!


CrossFit: Team Bench Marks WODs! 5 Minutes to complete each station 1) 100 Burpees 2) 1k Row 3) 30 Clean and Jerks (135/95) 4) 100 Pullups 5) 2400m Bike 1 Minute rest between each station If you finish early you earn more rest Each person on the team must do half the work in each

CrossFit:
Team Bench Marks WODs!
5 Minutes to complete each station
1) 100 Burpees
2) 1k Row
3) 30 Clean and Jerks (135/95)
4) 100 Pullups
5) 2400m Bike

1 Minute rest between each station

If you finish early you earn more rest

Each person on the team must do half the work in each station

BootCamp:
TEAMS OF TWO – 6MINS AMRAPS
1 PERSON WORKS, OTHER AD OR ROWS FOR CALS

10 PULL UPS
20 DOUBLE UNDERS

5 TIRE FLIPS
10 LATERAL BURPEES

10 THRUSTERS
20 SIDE LAYING V-UPS

6 HSPU OR PIKE PUSH UPS
30S PLANK HOLD

Novem Barbell Club:
Block Snatch Deload – at the knee
build up to 70% of 1 RM Snatch
(4) 2 x @ 70%

Snatch Pull – fromt he floor
(3) 3 x @ 85%

Overhead Squat
(4) x 2 @ 70% of a 1 RM

Snatch Push Press
(3) 5 x @ 70% of a 1 RM

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo