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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WOD

What is Rhabdo?

Rhabdo or rhabdomyolysis is a serious problem that is good to be knowledgeable of. This is when muscle fibers release their contents into the blood stream.   Why is this important to me? It is good to be aware of Rhabdo because it can happen with long and/...

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CrossFit 267 WOD | 12/15/17

Warmup Strength Strict Press 5x10 at medium weight WOD "Tabata This!" Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any...

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CrossFit 267 WOD | 12/7/17

Reminder: Holiday Party is THIS Saturday! No Olympic Lifting Class this Thursday or Saturday! No Class Saturday January 9th! Warmup 400 m Run 3 Rds 10 Pushups 10 Squats 10 Jumping Jacks Strength Build to WOD weight Power Clean + S2OH + Back Squat WOD “Pearl Harbor 12.7.41” Pearl Harbor 12.7.4 is dedicated to the memory of the 2,204...

CrossFit 267 WOD | 12/8/17

Reminder: Holiday Party is THIS Saturday! No Olympic Lifting Class this Thursday or Saturday! No Class Saturday January 9th! Warmup 400 m Run/ 500 m Row/ 800 m Bike 3 Rds 10 Sansom Lunges 10 Situps 10 Thrusters Strength 3x10 Back Squats @ 60% then 3x5 Pause Back Squats @ 60% WOD 600 m run 50 Deadlifts (155/115) 40 goblet...

CrossFit 267 WOD | 12/5/17

Warmup 400 m Run 3 rds 10 Air Squats 10 Second Isometric Lunge (each side) 10 Banded Pull Aparts 10 PVC pass Throughs Strength 9 Minute EMOM 1 Power Snatch + 1 OHS in the hole + 1 Hang Snatch WOD 4 Minute AMRAP 25 C2B pullups Max Effort Burpees 3 Minute Rest 3 Minute AMRAP 20 Box Jumps (24/20) Max Effort...

CrossFit 267 WOD | 12/4/17

Warmup 3 Rds 10 Good Mornings 10 Straight Leg Deadlifts 5 Broad Jumps Strength 3 x 3 Coan Deadlift Week 8 Score Type:: Total Weight Description: (95%) x 2 reps then (70%) 3 sets x 3 reps (120 sec rest b/w sets) Notes: Use Desired 1 Rep for % WOD Karen and Annie's Night Out Score Type:: Total Time Description: 50-40-30-20-10 Wall Ball's...

CrossFit 267 WOD | 12/1/17

First Friday! Warmup 400 M Run 3 Rds 5 Broad Jumps 10 Explosive Pulls 10 Good Mornings Strength Deadlift (90%) x 2 reps (75%) 3 sets x 3 reps (120 sec rest b/w sets) WOD Open 13.2 10 Minute AMRAP 5 S2OH (115/75) 10 Deadlifts (115/75) 15 Box Jumps (24/20) You must use the same weight for S2OH and Deadlifts!    ...