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Posts Tagged: Philly’s Best CrossFit Gym

  • WOD 012719: Sleds Pulls!

    WOD 012719: Sleds Pulls!

    CrossFit: Strength: Bench Press Warmup to 70% 3×3 at 75% 3×3 at 80% 3×3 at 85% Conditioning: 16 Minute Alt ME EMOM A) ME Sled Pull (2x45s+1×45) (25ft per rep) B) Burpees C) KB Swings (24/16) D) SA Hang DB C&J (50/35) RX+: SA Hang DB C& J (70/50) BootCamp: WOD 1: 11min EMOM Clean

  • WOD 012619: What’s With The Extra Round…

    WOD 012619: What’s With The Extra Round…

    CrossFit: Conditioning: Teams of 2 2 RFT 200m Run (Each Person) 100 Power Cleans (115/75) 250m Row (Each Person) 100 Lateral Box Jump Overs (24/20) 600m Bike (Each Person) 100 Thrusters (115/75) 30 Minute Cap BootCamp: WOD 1: Partner “Jack” 20:00 AMRAP 10 Push Presses 10 Kettlebell Swings (24/16) 10 Box Jumps Cashout: Coach’s Surprise!

  • 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:

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