Crossfit 267

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1325-A O'REILLY DR. FEASTERVILLE PA 19053

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Author: Eric Jaber (Sr)

06/24/2014

Mobility / Dynamic Warm-up FOAM ROLL 2 x 20 Wallballs 2 x 10 Pull Ups Skill/Strength 12 Minutes Work On Squat Clean MAX WOD: CHIPPER 17 MIN CAP 40 Wallballs (20/14) 30 KB SDHP (53/35) 20 Box Jumps (24/20) 10 Pull Ups 50 St Leg Sit ups 10 Pull Ups 20 Box Jumps(24/20) 30 KB SDHP (53/35) 40 WallBalls (20/14) ...

06/23/2014

Mobility / Dynamic Warm-up Hip Mobility 100 Air Squats 5 Burpee EMOM Skill/Strength Toes to Bar 5x10 Empty Bar OHS THEN WOD: 3 Rounds for Time 50 OHS (65/45) 30 ALT Arm KB Snatch (35/26) 15 T2B ...

06/20/2014

Mobility / Dynamic Warm-up ASS TO GRASS Skill/Strength Toes to Bar 12 Minutes to find heavy 1 RM Thruster THEN WOD: "Fran 2 Bar" 21-15-9 Thrusters (95/65) T2B Rest 2 Minutes 1 Mile Timed Jog ...

06/19/2014

Mobility / Dynamic Warm-up Bilateral Scapula Rotation Skill/Strength 10x5 Strict Pull Ups THEN Work on Gymnastics Kip WOD: For Time 14 Minute Cap Complete Reps/Movements in any order you choose 50 Pull Ups 50 Push Ups 50 KB Swings (53/35) 50 Burpees Mobility / Dynamic Warm-up Hamstring Stretch Duck Walk Tag Skill/Strength DeadLift Work To Heavy 5x5 Weight WOD: 2 Rounds or...

06/17/2014

Mobility / Dynamic Warm-up Lacrosse Ball Smash 2x20 KB Snatch 2x20 Air Squats Skill/Strength WORK ON DOUBLE UNDERS 10 MINUTES 7 MIN EMOM Find Heavy 1 Rep Snatch OR Work on Technique WOD: 12 Minute AMRAP (As Many Rounds As Possible) 10 Power Snatches (95/65) 20 Double Unders (3x Singles) 10 SDHP (95/65) 20 Jumping Air Squats ...

06/16/2014

Mobility / Dynamic Warm-up Foam Roll Upper Back 2 Minutes Hollow Hold 2 Minutes Plank Skill/Strength 10 Minute EMOM 1 Power Clean + 1 Low Hang Squat Clean WOD: For Time 21-15-9 End each round with a 400M Run Power Cleans (95/65) Wall Balls (20/14) ...

06/13/2014

Mobility / Dynamic Warm-up Ankle Mobility 10 SOTS Press Right Arm 10 SOTS Press Left Arm 2x10 Plank Ups Skill/Strength 3x5 Empty Bar Back Squat 5x5 Back Squat go up in weight each set WOD: 4 Rounds for Time - 15 Minute Cap 15 Back Squats (95/65) 15 Front Squats (95/65) 15 Shoulder to Overhead (95/65) 15...

06/12/2014

HAPPY 30TH BIRTHDAY TO 267 MEMBER: KAITY J! Mobility / Dynamic Warm-up Samson Stretch "Bring Sally Up" Air Squats 30 Empty Bar Push Press Skill/Strength "The Thruster" 12 Minutes Find 3 RM Thruster WOD: "Kaity" 12 Minute AMRAP 6 Heavy Thrusters (165/105) 12 High Box Jumps (30/24) 30 St Leg Sit Ups CASH OUT: 30 Burpees ...