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Posts Tagged: PhillyFYI

  • WOD 061219: Sled Pull and Squat Wednesdays!

    WOD 061219: Sled Pull and Squat Wednesdays!

    CrossFit: Strength: Back Squats Warmup to 60% then 6@65% 3@70% 6@65% 3@75% 6@65% 2×3@80% Conditioning: For Time 9-7–5 Ring MUs (Sub C2B Pullups 18-14-10) Squat Cleans (135/95) Run 200m After Each Round RX+: Squat Cleans (185/125) Hybrid: WOD 1: 15 Min AMRAP 10 Cal Ski 14 Wtd Rotational Plank 16 Box Jump WOD 2: Same

  • WOD 020319: Don’t Drop The Babies!

    WOD 020319: Don’t Drop The Babies!

    CrossFit: Strength: Bench Press 5-5-3-3-1-1-1 Work Up to heavy Single or Go for 1RM Conditioning: For Time 10-9-8-7-6-5-4-3-2-1 Toes to Bar (V-Ups) 1-2-3-4-5-6-7-8-9-10 Deadlifts (225/155) Between Each Round (that means no DUs on last round) Do 30 Double Unders (90S, 15SSD) BootCamp: WOD 1: DONT DROP THE BABIES 20min AMRAP 10 Wtd Lunges 10 Hang

  • WOD 020219: Team Frozen

    WOD 020219: Team Frozen

    CrossFit: Conditioning: Teams of 2 (Team 31 Heroes) 31 Minute AMRAP 8 Thrusters (115/75) 6 Rope Climbs / 12 Ring Muscle Ups (18 Strict Pullups) 11 Box Jumps (24/20) 1 Person Works 1 Person Runs 200m / 250m Row / 600m Bike Score is Total Rounds and Reps Switch when the Run/Row/Bike is done BootCamp:

  • WOD 020119: The Total!!!

    WOD 020119: The Total!!!

    CrossFit: Strength: CrossFit Total Working up to heavy single or new 1RM of: Back Squat Press Deadlift Hybrid: WOD 1: FRIDAY CHIPPER 100 Walking Lunges 90 Sprinter Sit Ups 80 Speed Skater w Hop 70 Slam Balls 60 Alt Curl + Press 50 Med Ball Cleans 400m run -ski /500m Row/1200m bike after each exercise

  • WOD 013119: Smile The Total is Tomorrow!

    WOD 013119: Smile The Total is Tomorrow!

    CrossFit: HS Skill Work 2 Rounds of 1 and 2 2 Rds 1) Pick One: Beg: Kick Up to Handstand Inter: 30s HS Hold then 1 Tempo Descent Advanced: 3-5 Strict HSPU AND 2 Rds 2) Pick One: Beg: 10 Ring Dips Inter: 5 Temp Ring Dips (3 D, 2 Hold, 1 Up) Advanced: 2

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