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.

1-267-337-3823

1325-A O'REILLY DR. FEASTERVILLE PA 19053

FOLLOW US ON INSTAGRAM
Top

Author: Eric Jaber (Sr)

12/30/14

Dynamic Mobility / Warm up 2 Minutes Ass to Grass 7 rounds 5 Wallballs 5 Pushups Strength: Find 1 RM Strict Press (5,4,3,2,1) Then 3 Attempts to Find 1 RM Push Press WOD: 16 Minute AMRAP 10 Hand Release Push Ups 15 WallBalls (20/14) 20 Kettlebell Swings (53/35)...

12/29/14

Dynamic Mobility/Warm Up 2x Max Effort Russian KB Swings (lighter weight then what your use to) SKILL Kipping Pull Up WOD: Partner/For Time Cash In: 200 Jumping Air Squats Then: 12 Minute AMRAP (As Many Reps As Possible) Burpee Box Jump -> Clean And Jerk 115 /85 Cash Out: 200 Jumping Air Squats    ...

12/22/14

Dynamic Mobility / Warmup 400 M Run or 500 M Row 3x10 Swing Alternate Arms 3x10 Goblet Squats Strength: Find 1 RM Back Squat WOD: 14 Minute AMRAP 10 KB Thrusters 35/26 9 Box Jumps 8 Burpees ...

12/21/14

Dynamic Mobility / Warm Up 400 M Run or 500 M Run 5 x 10 Air Squats working on depth (Ass to Grass!) Strength 5x5 Clean Pull 8 Attempts Clean and Jerk for heavy load, begin at 55% 1RM WOD:For Time: 15-12-9-12-15 Power Cleans (135/95) T2B / Pull Ups SCALED: 15-12-9-12-15 Power Cleans (85/55) Bent Rows SLRR  ...

12/18/14

Dynamic Mobility / Warm Up 400 M Run or 500 M Row 2x12 KBS (American) 35/26 2x12 8 Jumping Split Lunges 2x6 Wall Walks Skill: Handstand Push Ups WOD:  20 Minute AMRAP - For Rounds 5 Power Cleans (95# / 65#) 5 Front Squats (95# / 65#) 5 Push Presses (95# / 65#) 20 Jumping Air Squats    ...

12/17/14

Dynamic Mobility / Warm Up 400 M Run OR 500 M Row 2x 15 Jumping Air Squats 2x 10 Clapping Push ups Strength: Overhead Squat ( From the floor) 5x5 at 50% 1RM Snatch 8 Attempts @65% working on pulling your body underneath the bar WOD: 5 Rounds 12 Minute CAP 15 Overhead...

12/16/14

Dynamic Mobility / Warm Up 400 M Run or 500 M Row 30 Hollow Rocks 30 St. Leg Situps 30 Sit Leg Raise and Reach 30 St. Leg Situps WOD A: 10 Minute Cindy AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats THEN Rest 2 Minutes WOD B: 6 rounds 6x Deadlift (135#/95#) 6x Bent row 6x Hang power clean 6x...

12/15/14

Dynamic Mobility / Warm Up 2x15 KBS 2x15 Wall Balls Shots Beginning of NEW Program! you will add 5 lbs each day. Day (A) Clean Pull (50% DeadLift) 5x5 Clean And Jerk 50% 1 RM 10 Attempts 30-60 Seconds in between Day (B) WE WILL DO DAY B ON WEDNESDAY Overhead Squats 5x5 50% 1RM Snatch...