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.

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1325-A O'REILLY DR. FEASTERVILLE PA 19053

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Author: Eric Jaber (Sr)

4 Week Strength Block 1/25/16

4 Week Strength Block Synopsis:  The following program is a starter program for Weightlifting that we will be following for the next 4 weeks. If you stick with it, log your weights and be consistent you WILL get stronger. We will continually be doing WOD's, dont worry....

CrossFit 267 WOD | 1/22/16

If you havent already, please vote for CrossFit 267 as The Best of Bucks! visit this link here: VOTE Dynamic Mobility / Warmup Burgener Warm Up! WOD A. For Speed 4 Minute Cap! Hang Power Cleans 95/65 Shuttle Sprints 10-8-6-4-2 5-4-3-2-1 *Perform 10 HPC then 5 Shuttle Sprints, then 8 HPC 4 Shuttle Sprints,...

CrossFit 267 WOD | 1/20/16

Dynamic Mobility / Warm Up Roll out Lats 2 Rounds Run in place: 30 Seconds Knees to your chest: 30 seconds Heels to buttocks: 30 seconds Run in place: 30 Seconds Spread then close your feet: 30 seconds Weight Lifting + Gymnastics Cycling 12 Minute EMOM Minute 1: 6 Strict Pull Ups (Watch Video) Minute 2: 6 Clean and Jerks @...

CrossFit 267 WOD | 1/19/16

Dynamic Mobility / Warm Up Foam Roll IT Band Plyometric Warm Up: 2x Rounds Stand up-Situps x5 (Anchor feet if, stand up after sit-up, use a partner if needed) Push ups x10 Side to side one legged jumps x20 Mountain Climbers x30 10 Minute Plyometric/Conditioning (alternating EMOM) Evens: 4 10m Shuttle Sprints Odds: 6 Explosive Standing...

CrossFIt 267 WOD 1/18/16

Dynamic Mobility / Warmup Squat Mobility 3 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats Strength: Find Heavy Triple Front Squat 5x3 (Climbing) 1. Posture No one wants to look like The Hunchback of Notre Dame. Front squatting recruits the muscles of the upper back and forces thoracic extension in order to hold...

CrossFit 267 WOD | 1/15/16

Dynamic Mobility / Warmup Skill session warm up | 6 Minute EMOM Evens 6 T2B Odds: 10 Double Unders Strength: Use 8 Sets to Work to Heavy Complex of: 3 Power Clean + 3 Front Squats + 3 Push Presses  (Do not let go of bar) WOD | For Time 16 Minute Cap 100...

CrossFit 267 WOD | 1/14/16

Dynamic Mobility / Warm Up Posterior Chain Mobilization HSPU Practice With Coach Strength: Dead Lift Take 2 Sets of 3-4 Reps to Warm up to 80% 5x3 @ 80% THEN 3x Max Effort Supinate Ring Rows (Placing feet on Box, pull rings to the chest and retract shoulder blades, Max Effort reps...