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

12/3/14

Dynamic Mobility / Warm Up 400 M Run or 500 M Row Strength: 1RM Strict Press WOD: Chipper 100 Push Ups 90 KBS 53/35) 80 Sit Ups 70 Air Squats 60 Wall Balls 50 Box Jumps 40 Sit Leg Raise and Reach 30 SDHP 53/35 20 KB Snatches 10 Goblet Squats ...

12/2/14

Dynamic Mobility / Warm Up Run 400 or Row 500 Strength Snatch 1x1x1x1x1x1x1x1x1x1x1x1 WOD: 12 Minute AMRAP 1.2.3.4.5.6.7.8...

12/1/14

Dynamic Mobility / Warm Up 400M Run or 500M Row Strength: 1 Rep MAX Week following the rep scheme: 5-3-3-1-1-1 Working up in weight each time 1 minute in between sets minimum Back Squat Strict Press WOD: 3 Rounds for time of: 10 Clean and Jerks 155#/95# 20 Pull-ups...

11/26/14

Dynamic Mobility / Warm Up 400 M Run or 500 M Row Strength 5x5 Back Squat Barbell Row Push Ups WOD: 50 Thrusters (95/65) 40 Pull Ups 30 KB Swings (53/35) 20 T2b 10 Handstand Push Ups...

11/25/14

Dynamic Mobility / Warmup Run 400m or Row 500 M Strength 10 Minute EMOM Power Snatch Ladder Work To Heavy WOD: 12 Minute AMRAP 5 Power Snatches 95/65 10 Burpees 15 St. Legged Sit Ups...

11/24/14

Dynamic Mobility / Warmup 400 M Run or 500 M Row Strength 5x5 LAST WEEK Back Squat Strict Press Deadlift WOD: 7 Rounds For Time 15 KB Swings (53/35) 15 Power Cleans (95/65) 15 Box Jumps (“24/”20)  ...

11/21/14

Dynamic Mobility / Warm Up 400M Run or 500 M Row 5x5 Training Back Squat BarbellRow M.E Push Ups WOD: Opens Work Out 14.1 14 Minute Cap 60 Calorie Row 50 T2b 40 Wall Balls 20/14 30 Squat Cleans 135/95 20 Muscle Ups  ...

11/20/14

Dynamic Mobility / Warmup 400M Run or 500 M Row 1 Minute Plank x3 20 Mountain Climbers x 3 20 St. Leg Sit Ups Strength 10 Minute EMOM Work to Heavy Snatch  - At least 75% Beginners - Power Snatch to Overhead Squat for technique WOD: 5 Rounds For Time (Beginners, 3 Rounds!) 21...