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Posts Tagged: My PHL Best CrossFit Gym

  • 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 092619: Kelly

    WOD 092619: Kelly

    CrossFit: Conditioning: Kelly 5 RFT 400m Run 30 Wallballs (20/14) @ 10ft 30 Box Jumps (24/20) Optional Cashout: Rowing intervals 250m Row 500m Row 1000m Row Hybrid: WOD 1: Same BootCamp: WOD 1: 24 Min EMOM 2 Handed Sled Pulls Plank Push Drag 3 sec Pause Goblet Squats (24/16) Bike Cal WOD 2: 2 Two

  • 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 010818: Slippy When Frozen

    WOD 010818: Slippy When Frozen

    CrossFit: Strength: Clean Warm Up The Burgner Clean Warm Up 1 Clean Deadlift + 1 Mid Hang Clean + 1 High Hang Clean 2 Front Squats + 1 Split Jerk (5-7) 1+1+1+2+1 Conditioning: 4 RFT A) 10 Push Press (95/65#) B) 1000 Meter Bike/ 500 Meter Row C) 20 Box Jumps (24/20″) 50 Double Unders

  • WOD 010718: Complicated Complexes

    WOD 010718: Complicated Complexes

    CrossFit: Strength: 3 Press + 2 Push Press + 1 Push Jerk (2) 3+2+1 x @ Empty BB – then (5-7) based on feeling build to a heavy complex – not to failure Conditioning: 3 RFT: (A) 20 KB Swings (24/16kg) 40 S.A. OHWL (24/16kg) (1,2,3…) 20 Cal on Rower 40 Double Unders (120 Singles,

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