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)

1/14/15

Dynamic Mobility Warm Up 3x20 Sit Ups 3x10 Burpees Skill: Handstands WOD: 12 Minute Cap 150 Wallballs EMOM 2 Burpees...

1/12/15

Dynamic Mobility / Warm Up  Work on IT Band 3x15 Air Squats 3x15 Situps 3x15 Pushups Strength Learn and practice the 3 different presses  Work to Heavy - 8 Minutes  1 Strict Press - 1 Push Press - 1 Push Jerk WOD: 15 Minute AMRAP 25 Air Squats 20 V-Ups 15 HR Push Ups 10 Pull Ups 5 Burpees  ...

1/9/15

Dynamic Mobility / Warm Up 50 Single arm KB Swings 25 Burpees Strength Find 1 RM Thruster WOD: 15 Minute AMRAP 6 Burpee Box Jumps 24/20 6 Thrusters 95/65 ...

1/8/15

Dynamic Mobility / Warm Up 400 M Run 500 M Row 10 Push Ups 10 St. Leg Situps 2x30 Sec Side Plank Each Side Strength Power Clean Double MAX WOD: 10 Minute AMRAP 8 Power Clean 135/95 8 Front Clean 135/95 ...

1/7/15

Dynamic Mobility / Warmup Hand Stand Warm Up STRENGTH: H.A.D (Heavy Ass Deadlifts) 5 - 4 -3 -2 - 1 Rep Scheme 1 RM WOD: Diane Deadlift 225/155 Handstand Pushups  ...

1/5/15

Dynamic mobility/warm up 2x10 "2" push up burpees 2x10 weighted sit ups Strength: 10 minute EMOM 3 position clean, work to heavy WOD: 15 minute AMRAP 1.2.3.4.5.6.7.8.9...

1/2/15

Mobility Dynamic Warmup 3x10 SDHP 3x10 Burpees WOD A. “Baby Grace” For Time (Go light) 30 Clean and Jerks (95/65) WOD B. “Spicy Tuna” 17 Minute Cap 40 WallBall (20/14) 30 SDHP (95/65) 20 Box Jumps (30/24) 10 Pullups 50 Situps (GHD or AbMat) 10 Pullups 20 Box Jumps (30/24) 30 SDHP (95/65) 40 WallBall (20/14) ...

12/31/14

Dynamic Mobility / Warm Up 2 Minutes Ass 2 Grass 5 Minute EMOM 7 Burpees Strength: Back Squat 10 Rep EMOM (7 Minutes) @45% 1RM From the Floor WOD: 5 Rounds for Time 15 Back Squats (135lbs/95lbs) 20 Sit-Ups 15 Box Jumps (24″/20″)...