4/25/06 WOD

21 - 15 - 9

Jumping Pull Ups

Box Jumps

Swings

21 reps of each drill, 15 reps of each drill, 9 reps of each drill

4/20/06 WOD

10 Rounds

5L/R Snatches
5 Thrusters
5 Pull Ups

April Group Workout

Thanks to everyone who was able to make it today! If you weren't, we hope you can next time.

We had CrossFitters come from upstate PA, NJ, and VA. It was great to meet everyone!

Take it easy today!

50 squats

40 reverse lunges

30 sit ups

20 push ups

10 pull ups

10 am tomorrow morning until ??

good workout, good people,

good fun, good food,

good times.

Are you ready for Saturday?

04/06/06 WOD

10 L/R High Pulls

20 Tuck Jumps

9 L/R High Pulls

18 Tuck Jumps

8 L/R High Pulls

16 Tuck Jumps

Work you way down to

1 L/R High Pulls

2 Tuck Jumps

Philly Fit Challenge Team

On Saturday morning we challenged the Philly Fit Challenge Team to a CrossFit Philly workout and they did awesome! We showed them kettlebell swings, some of our rope drills, how to use the rings and some killer moves on the TRX system. They got to experience bottom to bottom tabata squats and three rounds of fight gone bad. LaTonza and Joanna were troopers, we hope they come back to visit us soon.

Today's WOD

Fran

21-15-9

Thrusters

Pull Ups