2/28/06 WOD

5 - 1 minute rounds of:

box jumps

burpees

push ups

thrusters

rope

2/24/06

WOD provided by Patrick Rigsby of www.fitsystemstraining.com

15 Thrusters
12 Pull-Ups
20 Two Arm Swings

4 Rounds for time.


Thanks Pat.

Split Jerk

2/23/06 WOD

10L/R High Pulls

5 dips

8L/R High Pulls

4 dips

6L/R High Pulls

3 dips

4L/R High Pulls

2 dips

2L/R High Pulls

1 dip

Who will be first to muscle up?

We're taking contenders?

2/21/06 WOD

In 20 minutes, how many rounds can you complete?

5 dips

10 pull ups

15 high pulls

20 push ups

2/20/2006 WOD

With a pair of KBs or DBs

2 Rounds of:

30 walking lunges

10 l/r rows

30 walking lunges

10 l/r pressess

30 walking lunges

20 alternating rows

30 walking lunges

20 alternating press

The walking lunges are weighted.

2/19/06 WOD

60 swings
30 jumping pull ups
50 swings
25 jumping pull ups
40 swings
20 jumping pull ups
30 swings
15 jumping pull ups
20 swings
10 jumping pull ups
10 swings
5 jumping pulls up

Mother and Daughter Team Up at CFP

2/17/06 WOD
2 Rounds of:
10 Presses L/R
30 Alternating Swings
10 Push Presses L/R
30 Alternating Swings
10 Jerks L/R
30 Alternating Swings

Use 3 different weight increments, lightest for the presses, heaviest for the jerks. The weight that is used for the overhead work should be the weight that you use for the swings.

Fight Gone Bad

The Wanderers Running Club had a date with 5 rounds of a Fight Gone Bad variation last night and kicked some major butt. Awesome job to all, we hope to see you again soon.

2/16/06 WOD

4 rounds for time of:

20 swings

10 pull ups

5 dips

2/15/06 WOD

40 bw squats

40 presses 20L/20R

40 lunges 20L/20R

40 swings 20L/20R

40 box jumps

40 high pulls 20L/20R

40 sit ups

40 push ups

New Apparel

We are accepting orders for our brand new sweatshirts and women's tank tops. We will be placing an order on February 24, 2005. If you are interested in ordering please order by Wednesday, February 22, 2006.

http://www.crossfitphilly.com/Store.html

02/13/06 WOD

Another Tuesday Night at CrossFit Camp!

1 min jump rope

5 L/R clean & press

1 min jump rope

10 L/R high pulls

1 min jump rope

5 L/R snatches

1 min jump rope

20 swings

3 rounds

Group Workout at CFP

This is a reminder that there is a group workout that will benefit the American Heart Association at CrossFit Philly tomorrow, Saturday morning at 10am.

Donations are tax deductible.

Philly's Newest CrossFitter

With a weight that is challenging, complete the following

20 L/R High Pulls

20 Push Ups

18 L/R High Pulls

18 Push Ups

16 L/R High Pulls

16 Push Ups

Work your way down to 2.

Post to comments.

Group Workout February 11th

It's been a long two months since we've had everyone at CFP for a group workout. On the 11th we'll be having the next one, and its mostly kettlebell based. This month is Heart Awareness Month and the workout has been specifically designed so that it is easy to get pledges per rep for the American Heart Association. Check out the details on the site. Hope to see you there.