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Posts Tagged: BootCamp Philly

  • WOD 092719: Med Ball Mania!

    WOD 092719: Med Ball Mania!

    CrossFit: Strength: Deadlifts Warmup to 70-75% then 8×3 @ 80% Conditioning: 12 Minute AMRAP 21 KB Swings (24/16) 14 OHWL (45/25) 7 Push Jerks (165/115) RX+: Same Hybrid: WOD 1: 18 Min AMRAP 20 Overhead Highknees 20 Russian Twists 20 MedBall Jacks 20 Straight Leg Wtd Sit ups 400m Run B/n Rds WOD 2: Same

  • WOD 092519: Burpees as a Bonus

    WOD 092519: Burpees as a Bonus

    CrossFit: Strength: CLEAN COMPLEX 5 -7 Sets AHAP 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Power Clean Conditioning: For Time: Buy in EMOM of 5 Burpees 50 Power Cleans (135/95) 9:00 Time Cap Cashout: 2-3 RFT 10/10 Bicep Curls 30 Banded Pull Aparts 30 Glute Bridges (weighted if possible) RX+:

  • WOD 092419: Skills Day are the best Days

    WOD 092419: Skills Day are the best Days

    CrossFit: Gymnastics Skill and Strength: Part A 3 Rounds 10 reps B: Banded Strict Pullups I: Unassisted Strict Pullups A: Unassisted Strict Pullup to Sterum Part B 3 Rounds 10 Reps B: Banded Bar Dips I: Straight Arm Hollow Body A: Banded Muscle Up / Unassisted Muscle Up (If you have Muscle Ups work on

  • WOD 092319: Fall Fitness is Here!

    WOD 092319: Fall Fitness is Here!

    CrossFit: Strength: Front Squats Warmup to 70-75% then 8×3 @ 80% Conditioning: For Time 21-18-15-12 Cal Bike Toes to Bar (Sub V-Ups) After Each Round 200m Run (Sub 250m Row) 15 Minute Cap RX+: Cal Ski Hybrid: WOD 1: 18min AMRAP 5 Devils Press (25/15) 10 Wtd Rev Lunge 15 Plank kb/db Crossover 20 Box

  • WOD 092219: How fast can you Burpee?

    WOD 092219: How fast can you Burpee?

    CrossFit: Strength: Warmup to 60% then 5×5 @ 75-80% Conditioning: 4 Minute AMRAP 15 Cal Row 15 Burpees Remaining Time ME OHS (75/55) Rest 3 Minutes 4 Minute AMRAP 15 Cal Bike 15 Burpees Remaining Time ME OHS (95/65) BootCamp: WOD 1: GRIP GAME 28 min AMRAP 20 DB Hang C&J (30/20) 20 Sweeping Lateral

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