WOD

OPEN PREP* Weeks 1/28-2/20

Tis the Season! OF THE OPEN! *If you are not sure what the "CrossFit Games Open" is. Please refer to our Facebook/Instagram accounts where we describe all of the details. *In simplest terms, the open is a 5 week WORLDWIDE competition within the CrossFit community...

Friday 2/22: 19.1!!

Today the WOD will be the programmed workout by the CrossFit Games called "19.1". If you still have questions about the CrossFit Open whether if you want to participate or understand the workouts better, please see the above post "Open Prep". If you still want to...

Thursday 2/21

A1) Handstand Progressions Scale: Nose and Toes or Wall Handstand RX: Handstand Decends RX+: HS Walk A2) Single Leg Progressions Scale: Box Step Ups RX: Skater Squats RX+: Weighted Pistols B) 5 Rounds for Quality.... 1 minute Double KB Overhead Carry 1 minute L Hang 2...

Wednesday 2/20

A) Bench Press: Find a 3 rep Max *Accumulate 25 Single Leg Dead lifts each leg. (2 Kettlebells) while resting. B) Complete 4 Total Invervals.3 min work. 1 min rest. Interval 125 Sandbag Squats (Hug)Max Ring Dips or Ring DIp Support Interval 225 Sumo DL High Pull Max...

Tuesday 2/19

A) 15 Minutes of Pull-up Development*Strict*Kipping or Butterfly B) 9 Minute AMRAP25 Double Unders5 Burpee Bar Muscle Ups *Scale 1) Burpee Pullup*Scale 2) 5 Burpee, 5 Jumping Pullup *DU Scale: 25 singles with attempts every 3 or 5...

Monday 2/18

A) Back squat: Find a 3 Rep Max*20 minute CAP B) Complete 3 rounds through...1 minute DB Box step overs (50s/35s) (24/20)1 minute rest1 minute Toes through rings1 minute rest1 minute Med ball Situps (20/14)1 minute...

Saturday 2/16

A) Power Snatch : 3 sets of 5 reps*On the 5th rep complete 3 Overhead Squats with a 3 second pause B) Partner Strict Cindy 20 Minute AMRAP of...5 Strict Pullup or Chin ups10 Honest Pushups15 Full Depth Squats *Relay Style with your...

Friday 2/15

A) 7 Minute EMOM Primer1 Clean Pull (3s below knee)1 High Hang Clean (from pocket position) B) Open Workout 18.2..ish -Minutes 0-10 try to complete for time10,9,8,7,6,5,4,3,2,1 Dumbbell SquatsBurpee Over Bar *RX: 50/35lb pair Dumbbells Minutes 10-12 REST Minutes 12-17...

Thursday 2/14

A1) 15 minutes of Skill Development1) Strict Handstand Push-Ups:*Pike Pressing*Strict (1-2 abmats)/Or Negatives*Strict (No abmats)*From a deficit (plates/parallettes) A2) Alternating Cossack Squats: 12 total reps. Weight optional B) 5 Round for Quality1 minute Lateral...

Wednesday 2/13

A) 10 minutes to complete 3 quality sets of1: Single Arm DB Bench Press: 8 reps 2: Single Leg Deadlift: 8 reps *Do a light warm-up set then build weight over the 3 working sets B) On a 18 Minute Clock... 5 Minute Max Calorie Bike or Rowthen in the remining time... 50...

Tuesday 2/12

For 8 intervals complete 2 minutes of work:1 minute of restAlternate between Interval 1 and Interval 2 (4 cycles of each) Interval 1:20 WallballsMax Double Unders Interval 2:8 Sandbag Over ShoulderMax Ring Muscle Ups *Wallballs: RX: 20/14, RX+ 30/20lb OR 30 reps. *DU:...

WHAT ARE YOU WAITING FOR?

Tired of finding reasons why you don’t have time? Just come on in. Your first visit is on us. We’ll do everything we can to make your fitness journey fun. And, this could be the first step to a whole new you

Address:

2522 Haverford Rd Ardmore, PA, 19083

Phone Number: