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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WOD

08/11/2014

MobilityΒ / Dynamic Warm-up 2 Minutes ass to grass 200 Meter Run 2x 10Β KB Swings 2x 10 Pull Ups 1 Minute plank in between rounds Skill/Strength No Skill Strength: Off the rack work to 1RM Thruster (Use your hips!) WOD: For Time 15 Minute Cap 50 Thrusters (95/65) 40 Pull Ups 30 KB Swings (53/35) 20 T2b 10 Handstand Push Ups ...

08/07/2014

Mobility / Dynamic Warm-up Shoulders! 2x 200 M Run 2x10 KB Thrusters 2x20 Hollow Rocks Skill/Strength No Skill Strength: 5 Minute Warmup to heavy G2OH 7 Minute EMOM Heavy Ground 2 Overhead WOD: 12 Minute AMRAP 1,2,3,4,5,6,7...

08/05/2014

MobilityΒ / Dynamic Warm-up Hamstrings! 400 Meter Run 10 Suicides Skill/Strength No Skill Strength: 5x5 Dead Lift (Work to 5RM DeadLift) WOD: 4 Rounds for Time 40 Walking Lunges 5 Deadlifts at 75% 5RM 20 Box Jumps 10 MedBall Cleans...

08/04/2014

Mobility / Dynamic Warm-up Knee Mobility 5 Min SLOW PACE AMRAP Burpees Skill/Strength Kipping Pull Up Practice Strength: No Strength WORK WITH A PARTNER For Time "Cindy" AMRAP 15 Minutes (20 Optional) 5 Pull Ups 10 Push Ups 15 Air Squats GET LOW. WORK WITH A PARTNER For Time "Cindy" AMRAP 15 Minutes (20 Optional) 5 Pull Ups 10 Push Ups 15 Air...

08/01/2014

Mobility / Dynamic Warm-up 2x10 Wall Balls 2x10 Mountain Climbers 2x10 Alt Hand Kb Swings Skill/Strength Hang Power Cleans Strength: 10 Minute EMOM 1 DeadLift + 1 Dead Lift to Low Hang Power Clean + 1 DeadLift to High Hang Power Clean WOD: 21-15-9 For Time 12 Minute Cap Wall Balls (20/14) Hang Power Cleans (115/75) 200M...

07/31/2014

Mobility / Dynamic Warm-up TIME TO TEST YOUR FITNESS!! (Don't Worry, we will scale appropriately) 4 100 Sprints 10 Push Ups in between each sprint Skill/Strength Strength: WOD: FOR TIME "Lumberjack 20" 20 DeadLifts (225/145) Run 400M 20 KB Swings Run 400M 20 Overhead Squats (95/65) Run 400M 20 Burpees Run 400 M 20 Pull Ups (Chest to Bar) Run 400...

07/30/2014

Mobility / Dynamic Warm-up 3x 20 Jumping Air Squats 3x20 Sit Ups Cash Out 1 Minute Hollow Hold 1 Minute Plank Skill/Strength Double Unders Strength: 12 Minutes Find 1 RM Front Squat WOD: 7 Minute AMRAP 7 Burpees 7 Thrusters (95/65) ...

07/29/2014

Mobility / Dynamic Warm-up WARM UP SHOULDERS 3 Rounds 200 M Run 10 Wall Balls Skill/Strength Strength: 10 Minute Emom 3 Tap n' Go Power Clean and Jerks work to 45%-55% 1 RM WOD: "Helen" THIS IS A BENCHMARK WORKOUT, RECORD YOUR TIME!!! 3 Rounds 400 M Run 21 KB Swings (53/35) 12 Pull Ups ...