February 2015

Front Squat Increase 1 rep max by 5 to 10 lbs and recalculate. ALLOW 20-25 MIN 1×5 @ 75% 2×5 @ 80% 3×5 @ 85%... Read More

RDL: 3 x 8 L-Sits: 3 x Max Effort Then… For Time: 175 Double Unders 50 Pistols, alt 25 Hang Cleans, 195/133  

This WOD will be done by many Crossfit gyms across Pennsylvania today, and some in other states as far down as Florida.  It is done... Read More

G-Ham after his 1st Enduro WOD! Increase 1 rep max number you have been calculating your percentages by 5-10 lbs. Adjust percentages accordingly. Back Squat... Read More

9am: Open Gym 10am: Olympic Liting 11am: Endurance Classs For Time: 150 Wall Ball Shots, 20/14 100 Situps 150 Double Unders *3 burpee EMOM  ... Read More

Press 3-3-3 Then 12 Min Amrap of: 5 Push Press 135/95 10 Box Jumps 15 Kettlebell Swing Post Loads and Times to Zen and Comments:... Read More

Bench Press: 3 x 5 Weighted Pullup: 3 x 5 Then.. Wacky Wiser Partner Friday “Partner Cindy” – 20 min amrap 5 Pullups 10 Pushups... Read More

De-load week Front Squat 3 x 3 @ 65% 3 x3 @ 70% 3 x3 @ 75% Then: 1000 Meter Row 50 wall balls (20/15)... Read More

Clean Grip RDL: 3 X 8 Front Plank: 3 x Max Effort Then… 21-15-9 Deadlift, 225/155 Box Jump, 24/20 *EMOM Death by burpee 9:30 keepin’... Read More