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)

CrossFit 267 WOD 3/13/15

Dynamic Mobility / Warm Up RUN/ROW/JUMP ROPE DUE TO CONFLICTS IN OUR PROGRAMMING - WE ARE GOING TO ROLL OUT OPENS WOD 15.3 ON MONDAY 3/16/15!!! Strength: Back Squat Strict Press DeadLift 1x5 WOD: Chipper! 17 Minute CAP 1 Clean and Jerk (135/95) 1 Round of “Cindy” 2 Clean and Jerks 1 Round of “Cindy” 3 Clean...

CrossFit 267 | WOD 3/12/15

Dynamic Mobility / Warm Up 400 Meter Run | Double under Work 30 Mins to Review Snatch Technique ADVANCED: Then find 1 RM Snatch BEGINNERS: will do 10 Sets  OF : 1 Snatch Grip Deadlift + 1 Snatch Grip Pull + 1 Snatch Grip High Pull + 1 Power Snatch With 35-65LBS -...

CrossFit 267 WOD: 3/11/15

Dynamic Mobility / Warmup 400 M Run! NICE WEATHER!!!! Strength: Continue to ADD 5 lbs! Back Squat Bench Press Barbell Row WOD: FOR TIME: 50 Thrusters (95# / 65#) 200M Run 40 Pull-ups 200M Run 30 KB Swings (53/35) 200 M Run 20 Handstand Push Ups ...

CrossFit 267 WOD: 3/10/15

Dynamic Mobility / Warmup 400M Run - Jump Rope - Work on Skills Strength: Burgener Warm Up Clean & Jerk – 1×3@60%, 1×2@70%, 1×2@80%, 1×2@90%, 1×2@95%, 1×2@90%, 1×1@95% WOD: In the spirit of the opens, here is opens WOD 3 from 2012 "12.3" AMRAP 18 Minutes: 15 Box Jumps (24...

CrossFit WOD 3/5/14 “Opens WOD 15.2”

Dynamic Mobility / Warmup 400 M Run / 100 Singles Jump Rope or 500 M Row Strength Cycle Continued add 5 lbs to Previous weight Back Squat Bench Press Barbell Row Workout 15.2 Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters...

CrossFit WOD: 3/4/15

Warmup / Dynamic Mobility Double Under Work / Row to increase heart rate Approx 150BPM Strength Program: 5x5 Squat (Add 5 lbs from Monday) OH Press Deadlift (1x5) 1 Warmup Set WOD: 12 Minute AMRAP 21 Double Unders (60 Singles) 15 Pull Ups 9 Burpees ...

CrossFit WOD: 3/3/15 “Grace”

Dynamic Mobility Warm Up Work on Handstands with Coach Work to ME Handstand HOLD (Goal is 90 Seconds) Review Clean And Jerk Technique 15 Minute Of Practice at light Weight THEN: "Grace" 30 Clean and Jerks FOR TIME 135/95 Cash Out: 200 Double Unders or 600...