Wednesday, May 31, 2006

5/31/06 WOD






Sweat Angels

30 High Pulls

30 Pull Ups

20 High Pulls

20 Pull Ups

10 High Pulls

10 Pull Ups

Tuesday, May 30, 2006

5/30/06 WOD


Do as many swings as you can with your left hand, without resting. Then do as many swings as you can with your right hand, without resting. Add your the reps together and perform that many push ups.
For example, Emily does 48 swings with her left arm, and 79 swings with her right arm, she will then do 127 push ups.

Monday, May 29, 2006

5/29/06 WOD


10 Rounds of:
5 Clean and Press
5 Jerks
5 Snatches

Sunday, May 28, 2006

5/28/06 WOD



Sandbags and Kettlebells, always a crowd pleaser!

WOD

How many rounds in 20 minutes of:

20 Shoulder to Shoulder Sandbag Thrusters

10 Burpees (with a push up and a jump)

Saturday, May 27, 2006

5/27/06 WOD



Court performing one of several push up variations with kettlebells learned at the East Coast Kettlebell Conference.

WOD

2 minutes of jump rope

1 minute of kettlebell swings

1 minute of squats

2 minutes of jump rope

1 minute of kettlebell high pulls

1 minute of reverse lunges

2 minutes of jump rope

1 minute of kettlebell swings

1 minute of jump squats

2 minutes of jump rope

1 minute of kettlebell high pulls

1 minute of split squats

Friday, May 26, 2006

Monday Classes Are As Scheduled

Monday classes are as scheduled for Memorial Day, 9:00am and 6:30pm.


5/26/06 WOD
Tabata Sit Ups
400 M Run
Tabata Flutter Kicks, alternating horizontal and vertical
400 M Run
Bottom to Bottom Tabata Squats
400 M Run
Tabata Leg Raises
400 M Run
Tabata Push Ups
400 M Run

Thursday, May 25, 2006

5/25/06 WOD



In the infamous words of the Underground Strength Coach, 'East Coast Baby!'
This was late Sunday afternoon so we apologize for not getting everyone in. Awesome weekend guys, everyone did great!
WOD
3 Rounds
20 Cleans
20 High Pulls
20 Snatches

Wednesday, May 24, 2006

5/24/06 WOD

Cathy and Lindsey
50 Push Ups
50 Squats
50 Sit Ups
50 Pull Ups
50 Lunges
50 Leg Raises

Tuesday, May 23, 2006

5/23/06 WOD



5 Rounds

5 Double Clean and Press

5 L/R Snatches

5 L/R Rows

10 Swings

Monday, May 22, 2006

05/22/06 WOD

Iron Cross Push Ups @ the East Coast Kettlebell Conference
Jeff Bell
3 Rounds
20 Kettlebell High Pulls
20 Box Jumps
20 Sandbag Cleans

Sunday, May 21, 2006

Saturday, May 20, 2006

5/20/06 WOD


30 Walking Swings
30 Push Ups
30 Lateral Swings. lead with right
30 Push Ups
30 Walking Swings
30 Push Ups
30 Lateral Swings, lead with left
30 Push Ups

Friday, May 19, 2006

East Coast KB Conference Starts Tomorrow!


250 Kettlebell Snatches.
250 Kettlebell Cleans.
250 Kettlebell Jerks.

Switch hands as you wish.

For time.

Thursday, May 18, 2006

BJJ


Brazilian Jiu-Jitsu or Bella, Jedi, and Judo
We choose both! Come to the Jiu-Jitsu open house on June 3rd and 4th from 10am - 4pm.
Today's WOD
5 Rounds
20 High Pulls
20 Walking Swings
20 Cleans

Tuesday, May 16, 2006

5/16/05 WOD

How many rounds in 20 minutes of
15 sit ups
15 leg raises
15 push ups

Monday, May 15, 2006

5/15/06 WOD


10 Rounds
5 Deadlifts
10 Sandbag Shouldering
10 L/R Rows

Sunday, May 14, 2006

05/14/06 WOD

10 Jerks
01 Pull Up
09 Jerks
02 Pull Ups
08 Jerks
03 Pull Ups
07 Jerks
04 Pull Ups
06 Jerks
05 Pull Ups
05 Jerks
06 Pull Ups
04 Jerks
07 Pull Ups
03 Jerks
08 Pull Ups
02 Jerks
09 Pull Ups
01 Jerk
10 Pull Ups

Saturday, May 13, 2006

Jiu-Jitsu at CrossFit Philly

Jiu-Jitsu with Noah Spear begins on Thursday, June 1st at 8pm.
We will be having an open house with Jiu-Jitsu demonstrations and bbq on Saturday, June 3rd.


5/13/06 WOD
8 double clean and presses,
keep the weight racked for 20 walking lunges,
10 front squats

5 rounds

Friday, May 12, 2006

5/12/06 WOD




50 Push Ups, 25 Pull Ups

40 Push Ups, 20 Pull Ups

30 Push Ups, 15 Pull Ups

20 Push Ups, 10 Pull Ups

10 Push Ups, 5 Pull Ups

Thursday, May 11, 2006

05/11/06 WOD

3 Rounds
50 Squats
40 Lunges
30 Burpees
20 Push Ups
10 Tuck Jumps

Wednesday, May 10, 2006

We love when you have fun!

We are accepting registrations for the next camp, May 15th - June 9th. We know how much you enjoy working out with your friends and family, so to help you get them in here we're offerring a
Buy One Get One Half Off Sale for new members. Check out CrossFit Camp for more details.


05 10 2006 WOD
4 Rounds
30 Wall Ball Shots
30 Jumping Pull Ups
400 m Run

Tuesday, May 09, 2006

5/9/06 WOD



3 Rounds

10 Sandbag Cleans

10 Pull Ups

10 L/R Dumbbell Snatches

10 Dips

10 Jump Squats

Sub in implements where necessary.