Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 11/30/16

Dynamic Mobility / Warm Up Athletic Warm Up Alternating EMOM 10 Minutes Even Mins -10 Squat Jumps with empty barbell *The goal of this is to achieve maximum force through the ground and to jump explosivly then land softly in full control. Odd Mins –  5 Strict Weighted Chin Ups...

CrossFit 267 WOD | 11/29/16

Dynamic Mobility / Warm Up ANNOUNCEMENT: NEW CLASS 5:30AM MONDAY WEDNESDAY AND FRIDAY. STARTING NEXT WEEK. Mobilize and Warm up Lower Back Strength: Find New Heavy Deadlift if Feeling Good! 5x5x3x1x1x1 WOD: FOR TIME. 21 Minute CAP 3 rds of 10 box jump overs 15 V-Ups then...

CrossFit 267 WOD | 11/28/16

Dynamic Mobility / Warmup 20 Reps Of Each PVC Pass Thrus Empty Bar Thrusters Rowing (Calories) Lunges Front Squats 3x5 @ 70% of your 1RM then 1x10 @ 50% 12 Minute AMRAP “16.2 Open WOD” – kinda…. 25 Toes To Bar 50 Double Unders 15 Squat Cleans (135/85#)  ...

CrossFit 267 WOD | 11/23/16

CrossFit 267 WOD | 11/23/16 Dynamic Mobility / Warmup Athletic Warm Up/Stretch 10x1 50m Shuttle Sprint For Time “Jump City” 1 Round: 800m Run 80 Double-unders 21 Hang Power Cleans (135/95#) 2 Rounds: 400m Run 40 Double-unders 15 Hang Power Cleans (135/95#) 3 Rounds: 200m Run 20 Double-unders 9 Hang Power Cleans (135/95#)...

CrossFit 267 WOD | 11/22/16

General Warm Up 3 Rounds 100m Run/Row 5 Burpee Pullups 10 V-Ups Dynamic Warm Up Hang Clean 12 mins to find 1RM “Omar” For Time 10 Thruster (95/65) 15 Bar Facing Burpee 20 Thruster 25 Bar Facing Burpee 30 Thruster 35 Bar Facing Burpee Cashout: Weighted split Squat 3×8/side, Weighted Good Mornings 3×8...

CrossFit 267 WOD | 11/21/16

Dynamic Mobility / Warmup 2 Rounds, start with any movement 10 calorie row 10 burpees 10 K2E Shouder press 80% x 5 85% x 4 90% x 3 95% x 2 100% x max WOD 15 min AMRAP 50 double unders 40 squats 30 sit ups 20 pull ups 10 hspu...

CrossFit 267 WOD | 11/18/16

3 Rounds 5 Wallwalks 10 Situps 20 Double unders Strength 3x5 Romanian Deadlift 60% 65% 70-75% 3x10 each leg Bulgarian Split Squats WOD: 21-18-15-9-6-3 Double Unders Deadlifts 185/125 Ring Dips Medball Sit-ups    ...