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 WOD: 2/18/15

CrossFit WOD Dynamic Mobility / WarmUp Practice and Learn the Turkish Get Up 2 Minutes Double Under Work Then 2x5 Each Arm No Strength CrossFit WOD: "Filthy 50" 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions (Supermans) 50...

CrossFit WOD: 2/17/15

CrossFit 267 Dynamic Mobility / Warm Up Glutes/Hip Mobility For Squatting Complete For Perfect Form 2 Minute Empty Bar Weighted Ass 2 Grass Then 50 Air Squats Strength: Back Squat, Based off your previous 1RM (If you don't have one, use a coach to help you estimate percentages). 8-5-3-1-1-1-1 at 30-50%-60%-70%-80%-90%-100% WOD: 15 Minute...

CrossFit WOD: 2/16/15

Dynamic Mobility / WarmUp Mobilize for Front Rack 5 Minutes / Double Under Work and Technique Technique work Deadlift / HPC / Push Jerk WOD: “DT” 5 Rounds For Time: 12 Deadlift (155/115) 9 Hang Power Clean 6 Push Jerk     ...

2/13/15

Dynamic Mobility / warm up 5 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats WOD A: 14 Minute ALTERNATING EMOM 3x 1 Hang Power Clean + 1 Power Clean 20 Split Jump Lunges WOD B: 10 Minute AMRAP 5 Hang Power Cleans (95/65) 7 Pull Ups 9 Jumping Air Squats...

2/12/15

Dynamic Mobility / Warm Up 5 Minutes Tag Team Sandbag Suicide Sprints (3 Cones) Strength Thrusters First Set of 10 with Empty Bar, efforts may come from the Rack. 10 - 8 - 5 -3 -3 -3 Rest Exactly 60 Seconds in between efforts WOD: 1) 15:00 AMRAP at a conversational pace (or 155bpm if...

2/11/15

Dynamic Mobility / Warm Up 3 Rounds 5 Box Jumps 10 Push Ups 15 Sit Ups Skill: Toes 2 Bar Work Strict vs Kipping WOD: 4 Rounds For Time 21 Box Jumps (24" / 20") 15 Push-ups 9 T2b...

2/10/15

Dynamic Mobility / Warmup 3 x 10 Burpees 3 x 5 Sprints Stength 7 Minute EMOM 3 Snatch Balance + 5 OHS WOD: Nancy Got Burpees 5 Rounds For Time 15 Overhead Squats (95/65) 15 Burpee over the bar...

2/9/15

Dynamic Mobility / Warm Up 3 Rounds 5 Laps around the perimeter 1 Minute Hollow Hold Strength 1x1x1x1x1x1x1x1x1 Clean and Jerk Rest Exactly 60 Seconds  WOD: 10.9.8.7.6.5.4.3.2.1 FOR TIME Pull Ups G20H 95/65 Overhead Lunges 95/65...