Crossfit 267

We believe in fun. We believe that, to be effective in a long-term sense, exercise has to be enjoyable. It has to be creative.

1-267-337-3823

1325-A O'REILLY DR. FEASTERVILLE PA 19053

FOLLOW US ON INSTAGRAM
Top

Author: Eric Jaber (Sr)

CrossFit 267 WOD | 2/17/17

Dynamic Mobility / Warmup Run/Row 400 Clean and Jerk Warmup Strength: Work Up to the C+J Weight you are using in the WOD OPENS WOD 11.3 (3rd Opens WOD from 2011) MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 5 minutes...

CrossFit 267 WOD | 2/17/17

Dynamic Mobility / Warmup Hamstring & Calves 3 Rounds Cindy 100M Row/Run Skill Work T2B/Kipping WOD: 20 Minutes Total 16 Minute Alt. EMOM Even 5 10M Shuttle Sprints ODD 10 T2B With the remaining 4 Minutes Max Effort Burpees $25 Rogue Fitness Gift Card To The Person With MOST Burpees at the end of...

CrossFit 267 WOD | 2/14/17

Warmup 400 m row/ run Junkyard dog Clean warmup Strength / skill Hang clean vs coach WOD 30 Minute AMRAP with partner Split reps to your liking 20 clean and jerks (135/95) 20 burpee pullups 10 alternating KB cleans (53/35) 10 goblet squats (53/35) ...

CrossFit 267 WOD | 2/13/17

Warmup 400 m row/ run 3 RDS 10 PVC thrusters 10 PVC good mornings 15 second high plank 15 second calf stretch Strength 10 minute alternating EMOM Even: 5 deadlifts at 60% of 1rm Odd: 10 ring pushups WOD "Annie and Karen's Night Out" 50-40-30-20-10 Wall ball's (20/14) Double unders Sit ups ...

CrossFit 267 WOD | 2/10/17

Warmup 400 m row/ run 2 rounds 5 pause squats 5 pushups 10 empty bar good mornings then push jerk review with empty barbell Strength Work up to a heavy 3 RM push jerk WOD Open 13.2 RX- 10 minute AMRAP 5 S2O (115#/75#) 10 Deadlift (115/75#) 15 Box Jumps (24/20) Scaled- 10 minute AMRAP 5 S2O (85/55#) 10 Deadlift 15 Box...

CrossFit 267 WOD | 2/9/17

CrossFit 267 WOD | 2/9/17 Warmup 400m run 2 rounds 10 m Bear Crawl 10 m inchworm 10 air squats "Roxanne" Strength Work up to a heavy 3 rep max power clean WOD 8 Minute AMRAP 50 Double Unders 10 Pull ups 10 Power Cleans (135/95) 40 Double Unders 10 Pullups 10 Power Cleans 30 Double Unders 10 Pull ups 10 Power Cleans 20 Double...

CrossFit 267 WOD | 2/8/17

Warm UP 400M Row/Run 3 Cone Sprint + Agility Ladder SKILL: 9 Minute EMOM 3 Stations 1. Calorie Row 15/10 2. 45 Second Handstand Hold 3. 20 Double Unders (OR ATTEMPTS) β€œSpicy Tuna” 17 Minute Cap 40 WallBall (20/14) 30 KB/DB Snatch 35/26 20 Box Jumps (30/24) 10Β T2B 50 Situps (GHD or AbMat) 10 T2B 20 Box Jumps...