Sunday 3/24/24
We will have Open Gym only from 6am-12 Noon. No classes. We will be participating in the Philly Love Run Optional Endurance WOD: SMURPH (mini... Read More
WOD 3/23/24
Bench Press 3-3-3 Then…. AMRAP 20 Minutes 50 DB Hang Clean 50/35 10/8 Cal Bike or Ski 40 Burpee Deadlift 10/8 Cal Bike or Ski 30... Read More
WOD 3/22/24
WWPF “Lunge Much?” 10 Min AMRAP 30 OH SA DB Lunges, 50/35 (Synchronized) 12 Alt Wall Walks 10 Min AMRAP 40 Sandbag Lunges, 100/75 (mix... Read More
WOD 3/21/24
EMOM 10 Minutes 2 Cleans Then…. AMRAP 15 Minutes 3 Cleans 205/143 6 Box Jumps-High 9 Toes To Bar
WOD 3/20/24
RDL 3×10 Strict Press 3×10 Then….. 8 Rounds 50′ Sled Push (indoors) 90/45 10 HSPU 200m Run
WOD 3/19/24
Snatch (high hang): 3-3-2-2-1-1-1 Then… 3 Rounds for Max Reps 2 Min hang snatches, 75/53 2 Min Burpees over bar 2 MIn Cal Bike
WOD 3/18/24
Back Squat 4RM then 2×4@90%+ Then…. AMRAP 16 Minutes 10 Ring Dips 20 Wall Balls 40 Double Unders or Crossovers
Endurance WOD 3/17/24
Olympic Lift Technique: Power Snatch + Snatch 5×1 Clean + 2 Jerks 5×1 Endurance WOD: 200m Run 25 Burpee Tuck Jumps 400m Run 50 Box... Read More
Crossfit Open 24.3
5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time... Read More
WOD 3/15/24
WWPF AMRAP 30 MIN 100m Sled Push Relay, YGIO 300m Run Relay, YGIG 60 DU Relay, YGIG