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

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 ...

07/28/2014

Mobility / Dynamic Warm-up 2 Rounds 1 Minute Plank 20 Lunges 10 Push Ups Skill/Strength Strength: 12 Minutes Find New 1 RM Deadlift WOD: Midline March 3 Rounds 25 Situps 1 Minute Handstand Hole 40 Overhead Lunges 45/25 ...

07/25/2014

Mobility / Dynamic Warm-up 3 Rounds 10 Thrusters 10 Burpees Skill/Strength Strength: WOD "The Beach" 400 M Run 50 Empty Bar Thrusters 45/15 30 Burpees 800 M Run 30 Burpees 50 Empty Bar Thrusters 400 M Run...

07/24/2014

Mobility / Dynamic Warm-up 5 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats Skill/Strength Strength: FIND 1 REP MAX OHS 10 Minute AMRAP 5 Overhead Squats (95/65) 5 L Sit Pull Ups (Scale to strict if needed, NO KIP!) Cool Down: 800 M Run 50 Sit Ups ...

07/23/2014

Mobility / Dynamic Warm-up 400 M Run 2 Minute Hollow Hold 50 Russian Swings Skill/Strength Skill: Hand St and Holds or 50 Pike HSPUS No Strength WOD: 3 Rounds For Time 20 KB Swings 53/35 20 Jumping Air Squats 400 M Run 20 Burpees 20 WallBall Shots 20/14 ADVANCED ONLY: 5 Rounds ...

07/22/2014

Mobility / Dynamic Warm-up SQUAT HIP MOBILITY 5 Minutes Air Squat Work Against a Wall with a Ball Skill/Strength 12 Minute EMOM 2 Bear Complexes - Work up in weight WOD: 5 Rounds for Time 7 Thrusters (115/85) 14 Deadlifts (115/85) 21 Box Jumps (24/20) ...

07/21/2014

Mobility / Dynamic Warm-up 400 M Run 3x 20 Sit Ups 3x 15 KB Swings 3 x 10 Push Ups Skill/Strength 10 Minute EMOM 1 Deadlift + 1 Power Clean + 1 Power Clean and Jerk Work to comfortably heavy weigt WOD: 15 Minute AMRAP - Count total reps at end (MOST REPS...