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Posts Tagged: PhillyFYI

  • WOD 012519: Strong.

    WOD 012519: Strong.

    CrossFit: Strength: Deadlift Warmup to 75% 3×3 at 80% 3×3 at 85% 3×3 at 90% Conditioning: 5 RFT 9 Power Snatch (75/55) 15 Wallballs (20/14) @ 10ft 40 Double Unders (120S, 20SSD) RX+: Power Snatch (95/65) Hybrid: WOD 1: 20 Min AMRAP 10 Cal Ski ERG 10 DB Burpee 20 Step Ups 10 SSD Knee

  • WOD 012419: 5 Rounds, Not 4 Rounds.

    WOD 012419: 5 Rounds, Not 4 Rounds.

    CrossFit: Movement Prep: 1 Round 1 Minute of Bike/Row then 10 Walking Lunges 30 s HS Hold 10 Beat Swings+5 Pullups 10 Jumping Squats Conditioning: 5 Rounds 4 Minutes Buy in 20 OHWL (45/25) (1,2,3…) then remaining Time AMRAP of 5 HSPUs (10 DB Strict Press 35/25) 10 Pullups 15 Jumping Squats 90 Sec Rest

  • WOD 012319: We got your back.

    WOD 012319: We got your back.

    CrossFit: Strength: Back Squats Warmup to 70% 3×3@75% 3×3@80% 3×3@85% Conditioning: 4 RFT 20 Alt Pistols (15 MedBall Cleans 20/14) 15 Box Jump Overs (24/20) 10 Deadlifts (185/125) RX+: Deadlift (225/155) Hybrid: WOD 1: 15min AMRAP 250m Row/600m AD 20 Ball Slams 20 Plank Push Drags WOD 2: Goblet Squats KB Deadlifts BootCamp: WOD 1:

  • WOD 012219: Did you hear?

    WOD 012219: Did you hear?

    CrossFit: Strength: 1) Snatch Complex (Build to moderate) 3 sets 1 Snatch DL 1 Snatch High Pull 1 Hang Squat Snatch 2) 2 Squat Snatches 3-4 Sets to Heavy for the day Conditioning: 5 Rounds 3 Minutes Each Round Complete one Round of: 40 Double Unders (120S, 20SSD) 1 Rope Climb (5 Strict Pullups) 15/12

  • WOD 012119: Sliding Into Monday!

    WOD 012119: Sliding Into Monday!

    CrossFit: Strength: Push Press Warmup to 70% 3×3 at 75% 3×3 at 80% 3×3 at 85% Conditioning: For Time 30 Clean and Jerks (155/105) Every Minute on the Minute Starting with 15 Situps With remaining time do as many C&J as possible Finished with you get to 30. 10 Minute Cap Cashout: Teams of 2

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