Daily WOD – Nov 27, 2017
Complete 50-40-30-20-10 reps for time of: KB swings (53/35#) Situps WOD Notes: Compare to CrossFit.com 171124.
Football WOD – Nov 26, 2017
Complete 10 rounds for time of: 5 strict pull ups 7 right/7 left lateral plyo skier hops (24/20") 3 power cleans (205/125# NTE 80%) Rest 1 minute after each round. WOD Notes: Each round should…
Daily WOD – Nov 25, 2017
AMRAP in 9 minutes of: 9 overhead squats (95/65#) 9 handstand push ups WOD Notes: The scale for overhead squats will be either front or back squats at a higher weight. The scale for handstand…
Daily WOD – Nov 24, 2017
Sumo deadlift 4 x 10 alternating with 4 x 200m sprint WOD Notes: Minutes 0, 4, 8, and 12 you'll complete a set of 10 sumo deadlifts. The weight should be challenging but unbroken with…
Daily WOD – Nov 23, 2017
“The Firebird” Complete 5 rounds for time of: 800m run 5 muscle ups 10 hang power cleans (155/105#) 20 wallballs (20/14# to 10/9′) 30 double unders WOD Notes: This is our “House WOD” which we…
Daily WOD – Nov 22, 2017
Core Day Complete 5 sets not for time of: 10 evil wheels 10 good mornings (135/95#) 10 oblique crunches (70/53# KB) 50 yd farmer carry (AHAP) 10 strict t2b
Daily WOD – Nov 22, 2017
Complete 21-15-9 reps for time of: shoulder to overhead (155/105#) burpee box jumps (24/20") Community Note: Adam Smith is offering family photo shoots this weekend at Valley Forge Park, with all proceeds going to charity.…
Daily WOD – Nov 20, 2017
Front Squat 4x10 (50-60%) Then 3x6Rt/6Lt front rack lunges (40-50% 1RM front squat)
Football WOD – Nov 19, 2017
Complete 10-9-8-7-6-5-4-3-2-1 reps for time: Thrusters (135/95#) Toes to bar
Daily WOD – Nov 18, 2017
Clean and Jerk 1-1-1-1-1 Then "Grace" 30 power clean and jerks for time (135/95#) WOD Notes: You will have 20 minutes to find your 1 rep max clean and jerk. It is meant to be…