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

05/31/2014

Mobility / Dynamic Warm-up Samson Stretch 400M Run 3x 10 KB Swings 3X10 Lunges 3x 10 Box Jumps Skill/Strength 3 Position Press 10 Minute EMOM 1 Strict Press + Press Press + 1 Push Jerk Work to Heavy WOD: 5 Rounds For Time 267 Barbara Partner WOD 5 Rounds For Time 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air...

05/30/2014

Mobility / Dynamic Warm-up "Ass to Grass" 3x 10 Wall Balls 3 x 10 KB Swings Skill/Strength 3 Position Clean 7 Minute EMOM Squat Clean + Low Hang Clean + High Hang Clean Work to Heavy WOD: 5 Rounds For Time 400m Run 15 Wall Balls (20/14) 10 KB Swings (53/35) ...

05/28/2014

Mobility / Dynamic Warm-up Bilateral/Unilateral Scapula Pull Up Mobility 400M Run 3 X 5 Pull Ups 3 x 10 Hand Release Pushups Skill/Strength T2B Practice Work to up to heavy weight 10 Min EMOM Ground to Shrug Snatch Grip + 1 Power Snatch Work To Heavy WOD: 10 MINUTE AMRAP 10 Thrusters (115/75)10 c2B...

05/27/2014

Mobility / Dynamic Warm-up Calf Mobility 30 Empty Bar Push Press 30 Air Squats 30 Walking Lunges Skill/Strength Jerk Practice Work to up to heavy weight 7min EMOM  Hang Power Clean +  Clean & Jerk WOD: No CAP 4 Rounds For Time 20 Burpees20 Shoulder to Overhead (95/75)20 Front Rack Lunges20 SitUps ...

05/24/2014

Mobility / Dynamic Warm-up Shoulder Mobility 5x"Cindy" 5 Pull Ups 10 Push Ups 15 Air Squats Skill/Strength K2E or Swing Practice 12 minutes find 1 rep max DeadLift WOD: No CAP IN TEAMS OF 2100 KB Swings 53/3590 K2E's80 Air Squats70 Pull Ups80 Walking Lunges60 Push Ups100 KB Swings One Person works while the other rests  ...

05/23/2014

Mobility / Dynamic Warm-up Focus on Quads/Hips 2x20 Mountain Climbers2x20 Jumping Split Squats Skill/Strength 3x10 Seal Walks 12 Minutes to find max CLEAN 10 Minute AMRAP 10 Alt. KB Snatches10 Lunges10 Mountain ClimbersCash Out: 400M Run    ...

05/22/2014

Mobility / Dynamic Warm-up Focus on Wrist Mobility 400M Run 5 Minutes of Single Jump Rope Skill/Strength 3x3o seconds on 30 seconds off hollow hold hands and feet 3x5 Arch to Hollow Med Ball Throws 3x5 Arch to Hollow on the Bar Chipper 15 min Cap 10 Power Cleans (95/65)20 Burpees30 Situps40 Double Unders...