13558717_10154281375180762_5304726480479374193_o

Workout of the Day: Saturday, 7.16.16.

GYMNASTICS: MOVEMENT PREP: foam roll lat and teres x 2-3 min/side, floor pec stretch x 10/shoulder 2 Rounds: 30ft crab walk,  seated wall angel complex x 5, oh pvc presses x 10 reps w/10 sec hold on last rep, 5 circular scap pull ups/direction STRENGTH: A.  RC/Legless Rope Climb; 2 reps x 4 sets, Rest […]

13558796_10154281376765762_6438684669225848419_o (1)

Workout of the Day: Friday, 7.15.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman/wall quad stretch 1 min/side, mash lats 1 min/side 2 Rounds: 10 t’s with a 10 sec hold on last rep, 10 sumo squat to stand, 30ft over/under the fence STRENGTH: A. Clean w/pause @ knee; 50%x2, 60%x2 B. Clean; 70%x2x 2 sets EMOM, 80%x2 x 2 sets EMOM C1. […]

13568813_10154273773990762_2798217016489445109_o

Workout of the Day: Thursday, 7.14.16.

WORKOUT OF THE DAY: MOVEMENT PREP: softball/lax ball lats 2 minutes, forearm mash 2 minutes 2 Rds: 5 circular scap pull ups/direction, 10 lateral squats, 10 wall angels, 5 slow tuck ups STRENGTH: A. 30ft Standing hand over hand sled pull + 30ft backward sled drag  x 60 sec amrap x 3 sets @ max effort (2×45#/1×45#) CONDITIONING: […]

13392155_10154273774170762_5031545071728199448_o

Workout of the Day: Wednesday, 7.13.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and lats 2 minutes, lax ball to pec x 10 passes/arm 2 Rounds: 10 cat & camel, 10 bird dog, 10 rocking ankle mobilizations, 30 second hs hold STRENGTH: A1. Deadlift; 3.2.2.2. Rest 1 minute (50%×2, 60%×2, 70%×2, 80%×2) A2. CG Bench Press; 3.2.1.3. Rest 1 […]

13582190_10154273772880762_3644812408104478408_o

Workout of the Day: Tuesday, 7.12.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, hamstrings, calves x 5 minutes 2 rounds: t-spine rotations w/kb x 6/arm, half kneeling bottoms up strict press x 6/arm, SA Russian KB Swing x 6/arm STRENGTH: A. High Hang Snatch + Pressing Snatch Balance; (2+2) x 2 sets, Rest 60 seconds B. Hang Snatch; 75-80% x […]

13603709_10154281375525762_9007891248594604333_o

Workout of the Day: Monday, 7.11.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman or wall quad stretch 1 min/side, foam roll lats 2 min 2 Rounds: 3 TGU Sit Ups/arm, 15 sec hollow rock, 15 sec arch rock, 5 goblet hold pause squats, 5 goblet hold lateral lunges STRENGTH: A1. Back Squat; 50%×5, 60%×5, 70%×5, 80%×3-5, Rest 60 seconds A2. Strict Pull […]

13558732_10154281377185762_5008732943601222627_o

Workout of the Day: Sunday, 7.10.16.

  Bikes and Bells WARM UP: Softball quads/IT bands/lats (5 min) Wall quad stretch (60s/side) 2x: Spiderman stretch + OH reach Lateral lunges Walking pigeon 10 scap push ups CONDITIONING: Everyone will work in teams, rotating through with up to three per team 12′ AMRAP: 12/10 calorie bike 10 reverse lunges w/KB (16/12) – 5/leg […]

13559205_10154281377220762_2158804922231613405_o

Workout of the Day: Saturday, 7.9.16.

GYMNASTICS: MOVEMENT PREP: 5 minutes of lax ball to pecs, triceps, calves and hips 1 Round: 15 prone theraband pass throughs, 15 band pull aparts, 15 belt tighteners, 10 scap pull ups, 10 scap push ups, 10 hollow rocks, 10 arch rocks partner arch stretch x 20 sec/person x 1 STRENGTH: A. Partner Strict MU x […]

13580656_10154281376215762_4545403504378232185_o

Workout of the Day: Friday, 7.8.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to hip flexors and adductors 2 min/side, lax mash triceps, lats 2 min 1 Round: 60ft jog, 30ft inchworm + push up, 30ft crab walk, 30ft bear crawl, 30ft duck walk STRENGTH: A. Clean + Front Squat; (1+1) x EMOM x 10 minutes B1. BB Bent Over […]

13568796_10154281377190762_5051343783278868994_o

Workout of the Day: Thursday, 7.7.16.

WORKOUT OF THE DAY: MOVEMENT PREP: mash forearms on KB x 3 min, mash calves on KB handle x 3 min 1 Round: 200m jog, 10 cat/camel, 10 bird dog, 10 alternating SL glute bridges w/2 sec hold, 10 wall angels STRENGTH: A. 30ft Standing hand over hand sled pull + 30ft backward sled drag – […]

Crossfit Journal Logo   OPEX On Journey CrossFit Kids FMS Certified

© 2016 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez / Maintained by B Two Design