(215) 291-2968 Friday - Jan 28, 2022

Posts Tagged: Community Strong

  • 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 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 092019: Elizabeth

    WOD 092019: Elizabeth

    CrossFit: Strength: Back Squat Warmup to 65-70% then 5×5 @ 75-80% Conditioning: “Elizabeth” 21-15-9 Squat Cleans (135/95) Ring Dips RX+: “Queen Elizabeth” 12-9-6 Squat Cleans (185/135) Ring MUs Hybrid: WOD 1: 18min AMRAP 10 Push Press 20 Plank Push Drag 10 MedBall Jacks 20 Toe Taps 10 Curtsey Lunges 20 Squat Pulses WOD 2: Same

  • WOD 061519: Countdown to 20!

    WOD 061519: Countdown to 20!

    CrossFit: Conditioning: For Time Teams of 2 80 Pull-Ups 80 Overhead Squats (75/55) 60 Weighted Step Ups (50/35) (1 DB) 60 Thrusters (95/65) 40 Strict Pullups 40 Back Squats (115/80) 20 Burpees 20 Clusters (135/95) BootCamp: WOD 1: “See Ya Later Friend” Teams of Two 30 min AMRAP A – Dball Over Shoulder B –

  • WOD 061319: How Many Reps in one Round?

    WOD 061319: How Many Reps in one Round?

    CrossFit: Strength:Clean Complex 5-7 Sets (Up on Weight) 1 Clean Deadlift 1 Mid Thigh Squat Clean 1 Hang Squat Clean Conditioning: 3 Rds 4 Minute AMRAP 21/16 Cal Bike 21 Power Cleans 15 Wallballs (20/14) @ 10ft 2 Minutes Rest After Each Rd R1(135/95) / R1(115/80) / R3(95/65) RX+: R1 (155/105) / R2(135/95) / R3

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo