WOD'S ARCHIVE

  • Power Clean

    By Bill | In WOD | on August 25, 2009

    08/26/09 Power Clean- 1,1,1,1,1

    CONTINUE READING
  • Pick your pullup poison….

    By Bill | In WOD | on August 25, 2009

    Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground […]

    CONTINUE READING
  • The last week (or so) in review…

    By Bill | In WOD | on August 23, 2009

    Everybody is making some real marked progress, and it’s worth noting. Some highlights from the last week or so… Mark is banging out kipping pullups consistently and pulled a beastly PR on deadlifts of 165kg.  400lbs is just around the corner man. Bill Jaskell got redemption for a botched post w/0 500m last week with a solid […]

    CONTINUE READING
  • 08/23/09- Make up Day.

    By Bill | In WOD | on August 22, 2009

    Make up day

    CONTINUE READING
  • 8/22/09

    By Bill | In WOD | on August 22, 2009

    10 rounds for time of: 95lb SDHPx10 95lb Thrusterx10

    CONTINUE READING
  • 8/21/09

    By Bill | In WOD | on August 20, 2009

    25-20-15-10-5  for time of: HSPUs Burpees

    CONTINUE READING
  • 08/20/09

    By Bill | In WOD | on August 19, 2009

    Shoulder Press- 3,3,3,3,3 Then pick a weakness and hammer it for awhile.  If you can’t come up with something specific you need to work on then pick one of these: 50 Burpees for time Row 500m

    CONTINUE READING
  • “Badger”

    By Bill | In WOD | on August 18, 2009

    Badger 3 Rounds for time of: 95lb Squat Clean, 30 reps 30 Pullups Run 800 Meters

    CONTINUE READING
  • 08/18/09- Snatch and Annie

    By Bill | In WOD | on August 18, 2009

    Snatch- 1,1,1,1,1 Annie: 50-40-30-20-10 of: Double Unders Situps

    CONTINUE READING
  • 08/15/09- 10am class only today.

    By Bill | In WOD | on August 14, 2009

    Deadlift- 1,1,1,1,1 Bodyweight Bench Press- 3 rounds for max reps

    CONTINUE READING
© CROSSFIT RENAISSANCE PHILADELPHIA 2016. ALL RIGHTS RESERVED.
A Philadelphia CrossFit Gym | Login