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CrossFit Scranton WOD 2/7/18

February 6th, 2018 No comments

WOD:
5 Rounds for Time of
50 Sit Ups
25 HOD Push Ups
150ft Farmer Carry 2-70’s/2-53’s

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CrossFit Scranton WOD 2/6/18

February 5th, 2018 No comments

WOD:

Max rounds in 3 minutes of:
20 Double Unders
10 Kettlebell Swings 53/35
5 Front Squats 135/95

Rest 1 minute. Repeat for a total of 5 cycles.
For each cycle restart the AMRAP.

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CrossFit Scranton WOD 2/5/18

February 4th, 2018 No comments

WOD:

4 Rounds
Min 1: 12 Burpees
Min 2: 5 Bodyweight Clean and Jerks
Min 3: 50 Air Squats
Min 4: 5 Bodyweight Clean and Jerks
Min 5: 12 Burpees

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January 28th, 2018 No comments

Thinking of coming back or thinking of trying CrossFit Scranton for the first time??? We’d love to have you. Please make sure you call 570-606-1151 so we can get you all set up!! Can’t wait to see you!!

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CrossFit Scranton WOD 1/26/18

January 25th, 2018 No comments

WOD:

5 Rounds Each For Time Of
50 Sit Ups
25 Box Jumps
2 Rope Ascents without touching the floor before your second ascent.

Rest 2 minutes.

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CrossFit Scranton WOD 1/25/18

January 24th, 2018 No comments

WOD:
For Time
27-21-15-9 reps of
Front Squats
Handstand Push

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CrossFit Scranton WOD 1/24/17

January 23rd, 2018 No comments

WOD:
3 Rounds
Min 0-3:00:
500 meter row
Min 3:00-6:00:
2 Rounds
12 Wall Ball Shots
12 Kettlebell Swings
Min 6:00-9:00:
20 Burpees
20 Toes to Bar

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CrossFit Scranton WOD 1/23/18

January 22nd, 2018 No comments

Warm Up:
1 Power Snatch, 1 Hang Squat Snatch, 1 Overhead Squat EMOM for 10 minutes. Bar leaves ground on Power Snatch and does not touch until after the OHS. This is a complex
WOD:
5 rounds for time of:
21 Thrusters, 75 lbs
21 Double Unders

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CrossFit Scranton WOD 1/22/18

January 21st, 2018 No comments

WOD:

3 Rounds
Power Clean and Jerk for 45 seconds, rest 15 seconds

Power Clean for 30 seconds, rest 30 seconds

Deadlift for 15 seconds, rest 45 seconds

Bar Muscle Ups for 45 seconds, rest 15 seconds

Chest to Bar Pull Ups for 30 seconds, rest 30 seconds

Pull Ups for 15 seconds, rest for 45 seconds

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CrossFit Scranton WOD 1/19/18

January 18th, 2018 1 comment

WOD:

For time:
3 Rounds Of Cindy
1 Round Of DT
2 Rounds Of Cindy
1 Round Of DT
1 Round Of Cindy
1 Round Of DT

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