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

11/14/14

Dynamic Mobility / Warm Up SI Joint Mobilization 400 M Jog OR Jump Rope Strength 5x5 Back Squat Strict Press Deadlift WOD: Diane FOR TIME 21-15-9 -- Deadlift 225/155 HSPU...

11/13/14

Dynamic Mobility / WarmUp Focus On Shoulder Mobility 4 Minutes of Max Effort Jump Rope - Focus on keeping your shoulders back and wrists loose! Strength 10 Minute EMOM 1 High Hang Snatch Pull + High Hang Power Snatch+ High Hang Snatch GET UNDER THE BAR!! Work to comfortable weight...

11/10/14

Dynamic Mobility / Warm Up 400 M Run! Strength 5x5 Program continued Back Squat Strict Press DeadLift (1x5) Add 5 pounds from previous weeks progress (See spreadsheet when you walk in!) WOD: Conditioning: For time: (95/65) -20 Thrusters -20 Hang Power Clean -20 Push Press -20 OHS -20 Front Squat *Every minute, on...

11/7/14

Dynamic Mobility / Warm Up 400 M Run Strength 5x5 Continues Back Squat Barbell Row Push Ups WOD "Helen" 3 Rounds For Time 400 M Run 21 KBS 53/35 12 Pull Ups ...

11/6/14

Dynamic Mobility / Warm Up Farmers Carry 400 M 4x100M M Sprints Strength 10 Minute EMOM Work to Heavy High Hand Squat Cleans - Work on pulling yourself UNDER the bar. 3x3x3x3x2x2x2x1x1x1 WOD: "The Seven" Seven rounds for time of: 7 Handstand push-ups 7 Squat Clenas, (135lbs/95lbs) 7 Knees to elbows 7 Thrusters...

11/4/14

Dynamic Mobility. Warm Up 200 M Pinch Grip 400 M Run Strength: 10 Minute EMOM 2x High Hang Snatches - Work On Pulling Yourself Under The Bar WOD: 5 Rounds For Time "Nancy" 15 Overhead Squats 95/65 400M Run ...