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Posts Tagged: Philly’s Best CrossFit Gym

  • 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

  • WOD 013019: Boy Band “Polar Vortex” Live!

    WOD 013019: Boy Band “Polar Vortex” Live!

    CrossFit: Strength: Clean Complex 5 Sets 1 Power Clean 1 Hang Squat Clean 1 Squat Clean 1 Push Jerk Working up to heavy Set Conditioning: 6 Minute AMRAP Ladder Up by 2 Alt DB Snatches (50/35) Single Arm DB Overhead Lunge (50/35) (Must Break UP oh evenly) DB Goblet Squat (50/35) 4 Minutes to Rest

  • WOD 012919: Not Quite… Kelly?

    WOD 012919: Not Quite… Kelly?

    CrossFit: Strength: Overhead Squats 5×5 Going as Heavy as possible Conditioning: 4 Rounds 4 Minutes to Complete one Round of: 15 Burpees 10 OHS (95/65) 15/12 Cal Bike RX+: Same Hybrid: WOD 1: 15 Min AMRAP 30 Wall Balls 30 Box Jumps 500 m Row WOD 2: Use Dumbbells for Front rack Squats BootCamp: WOD

  • WOD 012819: This Ain’t No Sally…

    WOD 012819: This Ain’t No Sally…

    CrossFit: Strength: Squat Stamina Part 4 12 Minute Alt EMOM 75%-80% on Bar for both Squats (taken from floor) Odd: 2 Front Squats Even: 4 Back Squats Conditioning: 20 Minute AMRAP 20 Wallballs (20/14) 20 SDLHP (75/55) 20 Box Jumps (24/20) 20 Push Presses (75/55) (20/14) Calorie Row RX+: SDLHP (95/65) Push Press (95/65) Hybrid:

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