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

12/10/14

Dynamic Mobility / Warm Up 2x 50 Double Unders (100 Singles) 2x 10 Push Ups 2x 10 V-Ups Strength: 10 Minute EMOM: Every Minute On The Minute Work up to 95% 1RM (Beginners, work on technique) Power Snatch 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% 1x1x1x1x1x1x1x1x1x1 WOD: 10 Minute AMRAP (As...

12/9/14

Dynamic Mobility Warm Up 3 Sets Dont Drop the KB 10 KBS (American) 10 Goblet Squats 10 KB Thrusters Strength: 7 Minute EMOM High Hang Clean + Low Hang Clean + Jerk Work To Heavy Skill: T2B WOD: 3 Rounds For Time (15 Minute CAP) 21 Burpees 15 T2B 9 Deadlifts (225/155) ...

12/8/14 (Deload Week)

Dynamic Mobility / Warm Up 400 M Run or 500 Meter Row No rest - Go into Max Effort Plank Srength - 5x5 @ Medium Load (60% of 1 RM) Overhead Squats From the ground WOD: 4 Rounds for Time 10 Handstand Push-ups 20 Straight Leg Sit-ups 30 Jumping Squats   ...

12/5/14

Dynamic Mobility / Warm Up 500M Run or ROW Strength 1 RM Deadlift 1x1x1x1x1x1x1x1 WOD: 17 Minute CAP 21-18-15-12-9-6-3 Thrusters (95/65) Burpee Over The Bar ...

12/4/14

Dyanmic Mobility / Warmup 400M Run or 500 M row "Bring Sally Up" 45/15 Skill: MAX Effort Box Jump WOD: 11 Minute AMRAP 11 HRPU 11 Back Squats (95/65) ...

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...