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)

1/26/15

Dynamic Mobility / Warm Up 3 Rounds 10 KB Thrusters 10 V-Ups Skill: Find Heavy Cluster Max 3-3-3-2-2-2-1-1-1-1 WOD: Heavy Fran 21-15-9 For Time Thrusters 135/95 Med Ball Pull Ups 14/10...

1/23/15

Dynamic Mobility/Warm Up 5 Minutes Double Under Work Strength 5x4 Pause Back Squats @ 60% 65% 70% 75% 80% WOD: "The Seven" Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups...

1/22/15

Dynamic Mobility / Warm Up  Roll out quads and IT Band Warm Up:  3 Rounds or Cindy 5 Pull Ups 10 Push Ups 15 Air Squats Skill:  Work on Handstand Push-Ups (Deficit if advanced)  WOD: Chipper 24 Minute CAP  100 Air Squats 90 St. Leg Situps 80 KBS 53/35 70 Push Ups 60 Second Plank 50 SDHP 53/35 40 Jumping Split...

1/21/15

Dynamic Mobility / Warm Up Focus on Hips 2 Rounds 20 Jumping Air Squats 50 Mountain Climbers Strength/Skill First 5 Minutes Find 2 Push Presses + 1 Jerk 2nd 5 Minutes 1 Jerk (Go Heavy) WOD: AMRAP 12 Minutes: 6 Shoulder-to-overheads (135# / 95#) 9 Overhead Squats (135# / 95#) 12 Toes-to-bars  ...

1/20/14

Dynamic Mobility / Warm Up Focus on Ankle Mobility 3 Rounds 10 Wallballls 20/14 (Focus on Depth) 15 KB Single Arm Swings (Alternate Arms) 20 Hollow Rocks OR 30 Second Hollow Hold Strength:  10 Minute EMOM High Hand Clean + Low Hang Clean WOD: For TIME  "Elizabeth" 21-15-9 Cleans 135/95 Ring Dips (Box Dips)  ...

1/19/15

Dynamic Mobility / Warm Up Work on Front Rack Mobility 3 Rounds 15 Russian KB Swings 53/35 15 Push Ups 15 St. Leg Sit Ups Strength 5x5 Front Squat @ 65% 1RM WOD: 4 RDS For Time 15 Minute Cap 12 Burpees 20 Front Rack Lunges (95/65) 15 HR Push Ups 10 KB Swings 20 Second Handstand...

1/16/15

Dynamic Mobility . Warm Up Work on Double Unders Skill: Kipping Pull ups WOD: CINDY 20 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats ...

1/15/15

Dynamic Mobility . Warm Up 500 M Row or 400 M Run Burgener Warm Up Strength 10 Minute EMOM High Hang Snatch + Low Hang Snatch Work to Heavy WOD: For Time 15 Minute CAP 1-10 Power Snatch Overhead Lunges T2B  ...