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24 Jan

Posted at 20:00h in WOD

Strength: A: Power Snatch 5x3 E2M- try to start at 75% of 1 RM Snatch and increase from there as desired B: Deadlift 5x3 @ 85% E2M WOD: 9-15-21 T2B Row 8 min cap Need to plan...

23 Jan

Posted at 20:00h in WOD

Strength: Strict Press 5x1 Start at 90% increase from there WOD: 2 min on/1 min off-5 cycles 200m run Max Shoulder-to-Overhead Lv1: 95/65 Lv2: 135/85 Lv3: 155/105 Finisher: tricep BB smash Need to plan your week? We are trying something...

22 Jan

Posted at 20:00h in WOD

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. Strength: Back Squat 5x3...

21 Jan

Posted at 20:02h in WOD

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-...

20 Jan

Posted at 20:00h in WOD

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

Posted at 20:00h in WOD

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

Posted at 20:00h in WOD

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

Posted at 20:00h in WOD

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

Posted at 20:00h in WOD

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

Posted at 20:00h in WOD

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...

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