Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 11/23/17

Important Reminder!! NO NIGHT CLASSES TOMORROW! Black Friday Schedule: 6:30, 9:30, 10:30 β€œTHE GOBBLER” for time, with a partner: Run 200m (together) 100 Double-Unders/300 singles Run 200m 100 Sit-ups Run 200m 100 Pull-ups Run 200m 100 Wall-Balls 20/14 Run 200m 100 Burpees Run 200m 100 KB Swings 55/35 ...

CrossFit 267 WOD | 11/22/17

Warmup 400 m Run 3 Rds 10 Empty Bar St. Leg Deadlifts 10 Back Squats 10 Good Mornings Strength (85%) x 2 reps (70%) 3 sets x 3 reps (120 sec rest b/w sets) WOD 400m Run then 15-12-9 Deadlifts 225/155# Box Jumps 24/20β€³ 12-9-6 Front Squats 135/95# Chest to Bar Pullups then 400m Run...

CrossFit 267 WOD | 11/21/17

Warmup 400 m Run 3 Rds 5 Pass Throughs 10 PVC OHS 10 Banded Pull Aparts 5 Broad Jumps Strength 9 Minute EMOM Beginner: 1 High Hang High Pull + 1 High Hang Power Snatch + 1 OHS Advanced: 1 High Hang Power Snatch + 1 High Hang Snatch + 1 Snatch balance WOD 600 Meter Run 21...

CrossFit 267 WOD | 11/20/17

Warmup 400 M Run/ 500 m Row 3 Rds 5 burpees 10 Air Squats 10 Kb SDLHP WOD "The Sweaty Pig" 18-15-12-9-6-3 Burpee Box Jumps (24/20) KB Swings Mountain Climbers (Each Leg) SDLHP (95/65) WB's (20/24) Skill Kipping  ...

CrossFit 267 WOD | 11/17/17

Warmup 400 m Run 3 rds 10 Half Supermans 10 Hollow Rocks 10 Split Lunges Strength Deadlift- % based on desired (80%) 3 sets x 3 reps (65%) 3 sets x 3 reps (120 sec rest b/w sets) WOD   15 Minute EMOM Minute 1: 20 WB's (20/14) Minute 2: 15 T2B Minute 3: Cal Row (15/12)...

CrossFit 267 WOD | 11/16/17

Warmup 400 m Run Barbell Warmup w/ Power Snatch Focus Strength 8 Minute Emom 1 High Hang High Pull + 1 Hang Power Snatch + 1 OHS Advanced Level: 1 High Hang Power Snatch + 1 Power Snatch w/ Pause at knee + 1 Snatch Balance THEN ROPE CLIMB WORK!!! WOD 3 Rounds 1 Rope...

CrossFit 267 WOD | 11/15/17

Warmup 400 M Run 3 Rds 10 Sansom Lunges 10 Squats in the hole 5 Pushups Strength Back Squat 85% 3x3 Then Pause Back Squats with same weight 3x5 WOD 7 Minute AMRAP 5 SDLHP (115/75) 5 Strict HSPU After Party Mobility...

CrossFit 267 WOD | 11/14/17

Warmup 400 m Run/ Row 3 Rds 10 Air Squats 5 Burpees 5 Inchworms Burgener Warmup Strength Clean + jerk 3+2 @ 50% 3+2 @ 60% 2+2 @ 70% 2+1 @ 80% 2+1 @ 85% 2+1 @ 80% 2+2 @ 70% 3+2 @ 60% WOD 400 m Run 9 Squat Cleans (115/75) 21 Wall Balls (20/14) 200 m Run 7 Squat Cleans 15 WB's 100 m Run 5 Squat Cleans 9...