Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 1/2/17

Happy New Year! Get the year started off right and set a goal for this month and make a plan to achieve it. Download the app SugarWOD to start recording your lifts and WODs. Dynamic Mobility/ Warmup 400m run/ row 5 burpees 5 air squats 5 inchworms 10 PVC pass throughs Junkyard dog Strength/skill The...

CrossFit 267 WOD | 12/30/16

Dynamic Mobility / Warm Up 30 Empty Bar Thrusters then 10-20-30 Hollow Rocks Supermans Skill: Rope Climbs WOD A. 21-15-9-6-3 Thrusters 95/65 Situps WOD. B 3 Rounds 15 Front Rack Lunges 95/65 15 Burpees 1 Legless Rope Climb...

CrossFit 267 WOD | 12/29/16

Dynamic Mobility/ Warmup 400 m row/ run 2 Rds 10 Lunges 10 Inchworms 10 Vertical Jumps 20 second plank Strength/ Skill Strict Press Work to a Heavy Single 5-3-1-1-1 Then do 3x3 push press with the heaviest weight WOD 15 Minutes Every 3 Minutes on The Minute (If the Clock Catches you 15 Power Cleans 115/75 10 S2OH 15 Wallballs...

CrossFit 267 WOD | 12/27/16

Dynamic Mobility/ warmup 400 m row/ run 50 ft of lunges, bear crawl, frog jump, reverse bear crawl 10 PVC pass throughs 10 around the worlds Strength/ skill 12 minute EMOM Work up in weight 1 Snatch 1 Snatch Balance 1 OHS WOD 9 Minute ascending AMRAP 3 Power snatches (75/55) 3 Box jumps (20/14) 6 Power snatches 6 Box...

CrossFit 267 WOD | 12/26/16

Dynamic Mobility / warmup 400 m run / row 3 rounds 20 Double Unders 15 sit ups 10 pushups Ankle and front rack mobility Strength/ skill 2-2-2-1-1-1-1 Work up to a heavy power clean WOD "Annie Cleans Up" 50-40-30-20-10 Double unders Sit-ups 10 power cleans (135/95)...

CrossFit 267 WOD | 12/23/16

Dynamic Mobility/ Warmup 400 m Row/ run 3 RDS 10 sit-ups 10 good mornings 10 superman's Bear crawl Strength/ Skill Deadlift 5x5 @ 70% WOD 9 Minute AMRAP 12 V-ups 9 Med Ball Cleans (20/14) 6 Deadlifts (225/155)...

CrossFit 267 WOD | 12/22/16

Dynamic Mobility / Warm Up Point of Performance: Dropping Under the Bar 2 Rounds 10 High Hang Power Snatches 10 Snatch Balances 30 Second Tuck Hold  (L-Sit if Possible) 100 M Run   Strength: Find a New Heavy Power Snatch 2-2-2-2-1-1-1-1-1   10->1 Hang Power Snatch 95/65 Back Rack Lunges  ...