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)

11/4/14

Dynamic Mobility. Warm Up 200 M Pinch Grip 400 M Run Strength: 10 Minute EMOM 2x High Hang Snatches - Work On Pulling Yourself Under The Bar WOD: 5 Rounds For Time "Nancy" 15 Overhead Squats 95/65 400M Run ...

10/31/14

Happy Halloween! Dynamic Mobility / Warmup 400 M Run Strength Cycle Strength Group "A" add 5 lbs to every movement you did Monday Back Squat 5x5 Strict Press 5x5 Deadlift 1x5 WOD: Hero WOD: JACK 20 Minute AMRAP 10 Push Press (115/85) 10 KBS (53/35) 10 Box Jumps (30/24) ...

10/30/14

Dynamic Mobility / Warmup 2x200 M Farmers Carry 2x200 M Run Strength 8 Minute EMOM 2x 1 Clean Pull + 1 Power Clean + 1 Front Squat WOD: FRAN !!!!! Thrusters 95/65 Pull Ups ...

10/29/14

Dynamic Mobility/Warm Up 400 M Run Strength 5x5 Back Squat (Add 5 Pounds From Monday!!) 5x5 Barbell Row 5x5 Max Effore Push Ups Count Total Reps WOD: For Time 20 Minute Cap 100 Wall Balls (20/14) 80 St. Leg Sit Ups 60 KBS (53/35) 40 Burpees 20 Chest To Bar Pull Ups ...

10/28/14

Dynamic Mobility / Warmup Run 400 M 2x30 Hollow Rocks 2x20 Superman's Strength 12 Minutes Snatch Pull + Power Snatch + OHS Start Light, Work to Heavy! WOD: For Time 10.9.8.7.6.5.4.3.2.1 Overhead Squats (115/75) Handstand Push Ups ...

10/27/14

Warmp Up / Mobility 400 M Jog (Please complete before class) Skill Work - Kipping Strength Cycle: Beginning a 5x5 Routine 6 Week Cycle - Starting weights should be 45% Of approx 1 RM if Back Squat 1RM is 200LBS your 5x5 weight is 90Lbs Back Squat 5x5 (3 Warm Up...