3/31/06 WOD

The Kettlebell Power Bomb at the USC Seminar

3/31/06 WOD

3 Rounds

30 High Pulls

30 Box Jumps

30 Med Ball Thrusters

3/29/06 WOD

5 Rounds

20 Box Jumps

20 Push Ups

20 Thrusters

3/27/06 WOD

40 Wall Ball Shots, 40 Med Ball Slams

30 Wall Ball Shots, 30 Med Ball Slams

20 Wall Ball Shots, 20 Med Ball Slams

10 Wall Ball Shots, 10 Med Ball Slams

East Coast Kettlebell Conference

Check out this line up

Jeff Martone
Steve Cotter
Zach Even-Esh
Jason C. Brown
Pamela MacElree

All together for the first time, for two entire days of high-quality, hands-on kettlebell action like you've never seen before. Right here at CFP!

We've got an early bird rate up, but only until the end of the month, once April 1st rolls around the price is going up, no joke.

Go here for more details on the more than 16 hours of instruction: http://www.crossfitphilly.com/KettlebellConference.html

Fireman Carries

Go to the track with your training partner.

Fireman carry your training partner for 400 meters, then switch. Run 400 meters together and then repeat as many times as you can.

You can put your partner down as often as necessary but your goal is to go 400 meters with no rest. Once you can go 400 meters increase the distance to 800 meters.

This is brutal work and you must trust the person you train with.

3/24/06 WOD

Push Press 5, 4, 3, 2, 1

OH Squat 5, 4, 3, 2, 1

Increase the weight as the reps decrease.

Bottom to bottom tabata squats and push ups.
squat for 20 seconds, rest for 10 seconds for 4 minutes
push ups for 20 seconds, rest for 10 seconds for 4 minutes

The rest for squats is the bottom position of the squat, don't bring your butt up and don't rest your arms on your legs. The rest for push ups is the bottom position of the push up. Count your reps each time.

St. Patrick's Day WOD

Run 5K

3/16/06 WOD

5 Rounds

10 Hanging Leg Raises

10 Sit-Ups

10 Squats

10 Jump Squats

3/15/06 WOD

10 L/R Snatches
10 Dips
9 L/R Snatches
9 Dips

Work your way down to
1 L/R Snatches
1 Dip

Complexes

Perform with one arm, then the other. Use a DB or KB.

1 Deadlift
1 High-Pull
1 Snatch

2 Deadlifts
2 High-Pulls
2 Snatches

3 Deadlifts
3 High-Pulls
3 Snatches

4 Deadlifts
4 High-Pulls
4 Snatches

5 Deadlifts
5 High-Pulls
5 Snatches.

Next Group Workout

Just a reminder for the busy calendars:

The next CFP group workout will be on

Saturday, April 8th at 10 am.

All are welcome to attend. This is a great chance to introduce someone to CrossFit that has been skeptical or unsure. After the workout you're more than welcome to stick around and chat with everyone or offer up a challenge.

We hope to see you there!

3/11/06 WOD

Run 400m

15 Push Ups

4 times

3/10/06 WOD

Go outside Philly!!!!!!

20 Squats, 10 Push Ups, 10 Burpees

10 Rounds

3/9/06 WOD

Every minute on the minute for 20 minutes perform a

Dbl Clean, Press L, Press R, Dbl Press, Front Squat

3/8/06 WOD

15 Lateral Thursters

10 Push Ups

Work for 3 minutes

Rest for 1 minute

20 minutes total

3/4/06 WOD

500 squats for time

250 push ups for time

3/3/06 WOD

10L/R high pulls, cleans, and swings

9L/R high pulls, cleans, and swings

8L/R high pulls, cleans, and swings

7L/R high pulls, cleans, and swings

6L/R high pulls, cleans, and swings

5L/R high pulls, cleans, and swings

4L/R high pulls, cleans, and swings

3L/R high pulls, cleans, and swings

2L/R high pulls, cleans, and swings

1L/R high pulls, cleans, and swings

Perform all movements of one set with one arm before switching to the other. Post to comments.

BW WOD

Deck Squats 10
Burpees 10
Jump Squats 10
Push Ups 10

5 Rounds