Crossfit 267

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1325-A O'REILLY DR. FEASTERVILLE PA 19053

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Author: Eric Jaber (Sr)

10/14/14

Dynamic Mobility/Warm Up Death March Strength 1 RM Clean and Jerk WOD max reps - Keep a continuous count 2 minutes at each station, rest 2 minutes in between Thrusters (75/45) Pull ups KB swings (35/26) Wall ball (20/14) Push ups Power Cleans (95/65) Sit Ups ...

10/13/14

Warm Up: 400M Run 5 Wall Walks 200M Run 3 Wall Walks Strength: 8 Minute EMOM 1 Power Clean + 2 Front Squats + 3 Jerks WOD: 12 Minute AMRAP 5 HSPU 10 Box Jumps (30/24) 15 KBS (53/35)...

10/10/14 Goodbye Ryan!

Dynamic Range of Motion Warm Up: Bring Sally Up Strength: Work on OHS Light weight Technique WOD: "Ryan" 25 Minute Cap 50 Back Squats (95/65) 30 Push Jerks (95/65) 15 T2B 50 Front Squats (65/45) 30 Push Jerks (65/45) 15 T2B 50 OHS (45/25) 30 Push Jerks (45/25) 15 T2B        ...

10/09/14

Dynamic Mobility/WarmUp 400M Run 200M Farmers Carry Strength: 7 minute EMOM 1 Snatch Pull + 1 Power Snatch 70-75% WOD: "Cindy" 20 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats...

10/08/14

Dynamic Mobility/WarmUp Burpee EMOM 7 Burpees for 7 Minute EMOM Strength: Skill Develop a Kip WOD: Grace got Eaten By a Bear 30 Bear Complexes For Time 5 Burpees EMOM 3 Minutes    ...

10/07/14

Dynamic Mobility/WarmUp 5 Minutes Jump Rope Work 50 Situps Strength: Find Max Clean WOD: 5 Rounds for Time: 400m Run 24 Pull-Ups 8 Thrusters (135lbs/95lbs) ...

10/6/14

Dynamic Mob/Warm Up 2x400 M Run 2x15 Air Squats Strength 5x5 Deadlift @ 65% WOD FOR TIME: Cap 12 Minutes 50 Box Jumps (24/20) 40 KB Swings (53/35) 30 Burpees 20 Wall Balls (20/14) 10 C2B Pull Ups CASH OUT: 800M Run  ...