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)

1/13/16

Dynamic Mobility / Warm Up Skill Warm UP 6 Minute Alternating EMOM Evens: 10 Double Unders (or spend the full minute trying to get your first!) Odds: 30 Second Handstand Hold Strength: 3 Position Clean 10 Minute EMOM Floor - Hang - High Hang Work to Heavy WOD: 5 RFT 9 Hang Power Cleans 135/95 12...

1/12/15

Dynamic Mobility / Warm Up 3 Minute AMRAP of Shuttle Runs (50% Effort) then 30-20-10 Situps Air Squats Strength: Work up to a heavy Thruster Double  from the rack 10 Empty Bar Warm Up Sets 2x2x2x2x2 (Climbing) WOD: 4 Minute AMRAP 6-9-12-15-18… Thruster, 95/65 Pull Ups 1 Minute Rest 4 Minute AMRAP 6-9-12-15-18… Thruster, 95/65 T2B 1 Minute Rest 4 Minute AMRAP 6-9-12-15-18… Thruster, 95/65 Burpee OTB Records Reps for Sets...

CrossFit 267 WOD | 1/11/16

AS PROMISED - THIS IS A RETEST FROM DECEMBER 10th! Dynamic Mobility / Warmup 3 Rounds 5 Burpees 15 Butterfly Sit Ups 10 Walking Lunges 4 Inch Worms 5 reps of each movement in the WOD WOD prep with coach… Bergeron Power Test 5 Rounds for Time – 2 Minute Rest in Between Each Round 5 HSPU 10...

CrossFit 267 WOD | 1/8/15

Dynamic Mobility / Warm Up 3 Rounds 10 PVS Pass Thrus 10 PVC Pipe Over Head Squats 10 HR Push Ups Strength: Establish a 1 RM Overhead Squat 5x4x3x2x1x1x1 WOD: 12 Minute AMRAP 10 G2OH 95/65 20  Overhead Walking Lunges 95/65 30 Double Unders  ...

CrossFit 267 WOD 1/7/16

Dynamic Mobility / Warm Up Lower Back Mobility / Hamstrings 3 Rounds 5 Inch Worms 10 V-Ups 15 Tuck Jumps Strength: 5x5 Deadlifts @ 70% 1RM 1 Set of 10 @ 60% WOD: FALL BRAWL WOD #1 With a Partner complete: 3 Minute AMRAP (As many reps as possible) Alternating Burpees (Score will be added to total...

CrossFit 267 WOD | 1/6/15

Have a Friend interested in trying CrossFit 267? Send them this link: www.crossfit-267.com/3free and get them started with a 3 free class trial today! REMINDER: Do to the large volume of participants in our Saturday class, we have decided to offer 2 Classes on all Saturdays moving...

CrossFit 267 WOD | 1/05/15

Have a Friend interested in trying CrossFit 267? Send them this link: www.crossfit-267.com/3free and get them started with a 3 free class trial today! Do to the large volume of participants in our Saturday class, we have decided to offer 2 Classes on all Saturdays moving...

CrossFit 267 WOD | 1/4/15

Dynamic Mobility / Warmup Squat Mobility 3 Rounds 15 Air Squats 15 Butterfly Sit Ups 4 Shuttle Sprints 10 M 4 Inch Worms Strength: Back Squat - Climb in weight each set to 3RM each 3-3-3-3-3 WOD: 20 RFT with a 18 Minute CAP 1 Power Clean 185/125 (Scale to Burpee) 3 Box Jumps 24/20 5 Wallballs...