21 Jan WOD- Monday, Jan 22
The 2018 Paleo Challenge has commenced! For those of you participating, don't forget to email your results to alexis@crossfitph.com! Teams will be emailed by next Monday. Skill: 10 min Handstand play-...
WOD Blog
All in.
20 Jan WOD- Sunday, Jan 21
WOD: "CF Open 18.0" 21-15-9 Alternating DB Snatch Burpees over DB (50/35) Strength: 20 min running clock EMOM 5 Snatch Pull EMOM 5 Snatch high pull (Deload, then) EMOM 5 Hang snatch EMOM 5 Snatch Log your scores on Beyond the Whiteboard Don't have a BTWB...
19 Jan WOD- Saturday, Jan 20
8:30 am Lite N Tite Strength: Every 2 min for 10 min 4 reps of -Reverse Lunge right leg -Goblet Squat -Reverse Lunge left leg WOD: 20 min AMRAP 200m Run 12 Air Squats 6 Burpees 12 sit-ups 1 sled push 80ft/ or...
18 Jan WOD-Friday, Jan 19
Strength: Every 90 sec- 5 sets 3 FS + 1 jerk Every 90 sec- 5 sets 2 FS + 1 jerk Every 90- 5 sets Clean + Jerk (Squat clean counts as a FS) WOD: Every 90 sec-8 sets...
17 Jan WOD- Thursday, Jan 18
Skill: Ring Muscle-up Drills and Practice -Ring supports/ drops -hip to rings--> watch this video -false grip hang/hold -banded transitions -jumping MU WOD: CF Open 14.4 14 min AMRAP 60 Cal Row 50 Toes-to-bar 40 Wall Balls @ 20/14 30 Cleans @...
16 Jan WOD- Wednesday, Jan 17
Strength A: 3 Position Power Clean (hip, above knee, below knee) Every 90 sec for 8 sets Strength B: Deadlift 5x5 Every 2 min (start at 75% and increase as desired) Accessory: 4 sets Ring Rows x...
15 Jan WOD- Tuesday, Jan 16
Strength A: Overhead Squat 10 min to find Find a heavy 3 rep Strength B: Strict Press 5x3 @80-85% Every 2 min WOD: 7 min AMRAP 7 Hang Squat Snatch 75/55 30 DU 6pm Lite n Tite Strength: 4x Seated DB press...
15 Jan 2018 Team Paleo Challenge
2018 6-Week Team Paleo Challenge! Shake off that extra holiday weight and get you body ready for the upcoming CrossFit Open in March with this incredibly effective challenge. Info Session...
14 Jan WOD- Monday, Jan 15
Happy Martin Luther King Jr. Day! We will be operating on a normal schedule today. Strength: Back Squat 5x5 75% Every 2 min WOD: 10 min EMOM 10 G2OH with plate 45/35# 6 Burpees onto...
13 Jan WOD- Sunday, Jan 14
Strength: Alt EMOM 12 3-5 Strict HSPU AHAP 6 Weighted Pistols WOD: 5 rounds for time 50 ft Handstand walk/ 3 wall walks 200m MB carry 12 min cap* Finisher: 3x15-25 GHD sit-ups 3x10 reverse DB flys Log...