Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 4/29/15

Dynamic Mobility / Warmup 2 Rounds 200 M Run 1 Minute Plank Strength: Front Squat - On the First 2 Sets, 3 second pause at the bottom 5-5-4-4-3-3-3 Find heavy 3RM WOD: For Time 50-40-30-20-10 Goblet Squats 35/26 Weighted Situps 35/26 Split up each round with a 30 second hanging L-Sit and 200 M run ...

CrossFit 267 WOD | 4/28/15

Dynamic Mobility / Warm Up 3 Rounds For Technique 5 Muscle Snatch Empty Bar 5 Snatch Balance Empty Bar 5 High Hang Snatch Empty Bar Strength: 1) EMOM for 5:00- 5 Power Snatches* *Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps...

CrossFit 267 WOD | 4/27/15

Dynamic Mobility / Warm Up Double Kettlebell Lunge Overhead Around the Perimeter of the gym Then 200 M Run Skill : Beginners: Work on kicking up into a handstand, the 3x4 Wall Walks Intermediate: 3x10 HSPU's with a 25LB plate Advanced: 4x10 Strict HSPU's AFAP Unbroken if Possible WOD: "Nutts" (Warm Up Your...

CrossFit 267 WOD| 4/24/15

Dynamic Mobility / Warm Up Pinch Grip Walk Around Gym 5 Laps 25# For both genders at the end of each lap perform 5 push ups 10 Air Squats 15 St. Leg Situps Strength: 3x5 Hang-Muscle Power Snatches (Empty Bar) No Dip For warm-up 2 Position Snatch From High Hang...

CrossFit 267 WOD | 4/23/15

Dynamic Mobility / Warm up 3 Rounds 5 Partner Tire Flips (4 People per tire, two on one side 2 on the other, flip back and forth) 200 M Run Strength: Find 5RM Front Squat 5x5 Work up in weight each set until 5RM is Acheived WOD: Fran! 21-15-9 Thrusters 95/65 Pull Ups ...

CrossFit 267 WOD | 4/22/15

Dynamic Mobility Warm Up 2 Rounds: 30 seconds of pullups 30 seconds of pushups 30 seconds of situps 30 seconds of airsquats squats No Strength A.B.C WOD : If you do NOT finish all 3 rounds before time cap there is a 10 Burpee Penalty assessed during the "Resting" Period A. 3 RDS...

CrossFit 267 WOD | 4/21/15

Dynamic Mobility / Warm Up Mobilize Shoulders for OHS 3 Rounds (make two lines) 50 Meter Prowler Sled Push 10 T2B -> If you do NOT have T2B, Choose a challenging scale Strength FIND 3 RM Overhead Squat (From the Rack) Behind the Neck Jerk the Bar into OHS Position 5 -...