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)

2/6/15

Dynamic Mobility / Warm up 10 Minutes EMOM Alternating Jog the Perimeter Plank NO STRENGTH WOD: Angie For Time 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats...

2/5/15

Dynamic Mobility / Warm Up 10 Minute Alternating EMOM 3 Sprints (Yellow Machine to Garage, back and forth equals 1 rep) Odd Minute 20 Air Squats Even Minute Strength 2x2x2x2x1x1x1x1 Squat Cleans Rest Exactly 60 Seconds between Attempts WOD: 3 Rounds For Time 15 Squat Cleans...

2/4/15

Dynamic Warmup/Mobility Jump rope until sweat is broken Then Group Burgener Warmup Strength a.) 7 Minute EMOM 5 Touch and Go Power Snatches, start at roughly 60% 1RM add weight untill 5 t+g is impossible rest 2 minutes b.)Subtract 10-20lbs from max weight during EMOM and perform a Max Effort...

2/3/15

Dynamic Mobility / Warm Up Group Kipping Instruction Strength Alternating EMOM 14 Minute 10 Back Squats @ 50% 1RM 20 Double Unders ( 40 Singles) WOD: 6 Rounds FOR TIME 4 HSPU 8 KB Swings 53/35 12 Back Squats - From The Ground 135/95 ...

2/2/15

Dynamic Mobility / Foam Roll 20 KB Man Makers Strength 7 Minute EMOM 1 Power Clean + 3 Push Press Work @ 70% 1 RM PP WOD: 15 Minute AMRAP 15 Box Jumps 24/20 12 Push Presses 95/65 9 T2B ...

1/30/15

Dynnamic Mobility / Warmup 1 Lap Around The Perimiter of the gym Hold two KBS overhead and Lunge! (UNBROKEN) (35/26) Strength 8 Minute EMOM 5 Touch and Go Clean And PUSH Jerks @ 70% 1RM WOD:AMRAP 16 Minutes 5 Power Cleans (95# / 65#) 5 Front Squats (95# / 65#) 5...

1/29/15

Dynamic Mobility / Warm Up Review Proper KB Snatch Technique 10 Minute AMRAP at Conversational Pace (150 BPM HR) KB Snatches Light Weight, Switch arms after every 20 Reps WOD: For Time 10 Handstand Push-ups Strict 15 Deadlifts (250# / 175#) 25 Box Jumps (30 / 24) 50 Pull-ups 100...

1/27/15

Dynamic Mobility / Warm Up Overhead Squat Shoulder Mobility Burgener Warm Up Strength: 1 Power Snatch+2 OHS = 1 Rep 3-3-3-2-2-2-1-1-1-1 WOD 6 Rounds For Time: 2 Power Snatches (135# / 95#) 4 Overhead Squats (135# / 95#) 6 Overhead Walking Lunges (135# / 95#)...