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.

1-267-337-3823

1325-A O'REILLY DR. FEASTERVILLE PA 19053

FOLLOW US ON INSTAGRAM
Top

Author: Eric Jaber (Sr)

CrossFit 267 WOD | 4/7/15

Dynamic Mobility / Warm up Farmers carry with KBS around the perimeter of the gym, 5 Laps. For each time the KBS hit the ground, penalize yourself with 5 burpees at the end. Strength: Push Press:  Dip -> Drive Jerk = Dip -> Drive -> Re-Dip (split) 10 Minute EMOM 2...

CrossFit 267 WOD | 4/6/15

Dynamic Mobility Warmup Run 200M 40 Sit Ups *Straight Legged Strength 5x5 Continued(Last week of this cycle) Back Squat Strict Press Deadlift WOD: Helen 3 Rounds For Time 400M Run 21 Pull Ups 12 KBS 53/35 ...

CrossFit 267 WOD |4/3/15

Dynamic Mobility / Warmup Use bands to stretch shoulders with coach 4 Minute AMRAP 5 Push Ups 10 Situps 15 Air Squats Strength: 5x5 Back Squat Bench Press Barbell row WOD:For Time 1.2.3.4.5.6.7.8.9.10 No CAP Hang Clean Presses (115/85) Burpee Pull Ups (Scale to Burpee Jumping Pull Ups) If Jumping pull ups are...

CrossFit 267 WOD | 4/2/15

Dynamic Mobility / Warmup Run 400 Meters hold empty bar on back, ass to grass for 2 minutes, focusing on depth and knees out! Skill / Strength Learn and Master Overhead Squat Position Beginners Step 1. Work with PVS Pipe w/coach - Focus on positions Step 2. Move to empty barbell, learn...

CrossFit 267 WOD | 4/1/15

Dynamic Mobility / Warm Up 2x 45 second minute hamstring hold with band (each leg) 200 M Jog 2x 100 M Sprints Strength Program 5x5 Back Squat Strict Press DeadLift WOD: 21-15-9 For Time 12 Minute CAP DeadLift (225/155) T2B -> Scale to Hanging knee raises if needed Hand Release Push Ups    ...

CrossFit 267 WOD |3/31/15

Dynamic Mobility / Warm Up Box Thoracic Spine Stretch - 3x30 Seconds on 30 Seconds off 400 M Run for Warmup Learn and Practice Handstand Push ups  1. Learn to "kick up" into a handstand 2. Practice holding for Max Effort 3. If 60 Seconds is acheived, work on lowering your...

CrossFit 267 WOD |3/30/15

Dynamic Mobility / Warm Up 3 Rounds 5 Burpees 10 Wall Balls 14/10 Strength 5x5 Continued Back Squat Bench Press Barbell Row WOD: FOR TIME If weather is NOT ideal, sub 25 Double Unders (75 Singles) For runs 200m run 40 Power Cleans 115/85 200m run 40 Pull Ups 200m run 40 Push Ups  ...