Category: WOD

Dynamic Effort Lower Strength Box Squats (Box Squats (10×2 @ 60% + band tension, low box, normal box squat stance) WOD “Dirty Isabel” 6 Rounds 5 Squat Snatches (115,75) 5 Burpees $ Out 3×20 Heavy Band Crunches  

Max Effort Upper Strength Power Clean + Push Press (1RM) WOD “13.2 – Heavy and Low” 15min AMRAP 5 STOH (135,95) 10 Deadlifts (135,95) 15 Box Jumps (20,20) $ Out 3x Static Ab Holds – 1 Minute Middle, 30 Seconds Per Side  

Explosive Strength Gymnastics Ring Dip Progression Skill Work WOD Near Death Flex-Perience (2 Rounds for reps) Death By Ring Dips —5min Rest– Death By Hang Power Cleans (60% BW) **Perform 1 rep on the first min, 2 on the second and so on until you can not complete the given reps in the given time **Minimum […]

WOD Partner Up! “Partner Fight Gone Bad” 2 Rounds: 3:00 Wall Balls (20,14) 3:00 Sumo Deadlift High Pulls (75,55) 3:00 Box Jumps (20,20) 3:00 Push Press (75,55) 3:00 Row for Cals 3:00 Rest **1 works one rest, score total reps $ Out Have a great weekend!  

WOD “Rene” 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees **2 Options: 45min time cap or complete 5 rounds *If you have a 20-lb. weight vest or body armor, wear it. Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013 To learn more about Rene click here […]

Thanksgiving Team WOD @ Radnor Memorial Park 9am Bring your family and friends to Radnor Memorial Park 9am for a CrossFit Chipper down the turf field and a friendly game of flag football after. Note: We will have multiple sets of barbells, dumbbells and kettle bells available so that all levels of Athletes can participate. WOD “Don’t […]

Explosive Strength Strength Snatch Complex (5 x Power Snatch + Hang Power Snatch + Full Snatch) **Build to a heavy, complete every 2min WOD “Man Land” 1000m Row 50 Snatches (75,55) 750m Row 35 Snatches 500m Row 20 Snatches $ Out 4 x 1min Overhead Barbell Hollow Holds  

Dynamic Effort Upper Strength Bench Press (9×3 @ 55% + band tension) 3×3 Wide, 3×3 Normal, 3×3 Narrow WOD “Heavy Petting” 400m Run 15-12-9 Thrusters (75, 55) Pull Ups 400m Run 12-9-6 Thrusters Pull Ups 400m Run $ Out 4×20 Banded Side Bends, per side  

Max Effort Lower Strength Back Squat (1RM) WOD “The White Knuckler” 10 Rounds 250m Row 30sec. Deadlift Hold at Lockout (365, 215) **Scale to a weight that you are able to do most sets unbroken. If you break up sets accumulate 30sec. $ Out 4×10 GHD Sit Ups, Banded to Parallel  

Explosive Strength Strength Snatch (1RM) Strength Clean and Jerk (1RM) WOD Row 4000 meters, every 2 minutes stop and complete 10 air squats **Score time $ Out 3×50 Standing Heavy Band Crunches Announcements Thanksgiving Holiday Schedule Thursday 11.26.15 9am Outdoor WOD Radnor Memorial Park, map below. Boxes Closed Friday 11.27.15 9:30am & 4:30pm (babysitting at both WODs) Holiday […]