07/31/06 WOD

WOD

50 Squats

20 Push Ups

50 Lunges

20 Push Ups

50 Squat Jumps

20 Push Ups

50 Jumping Lunges

20 Push Ups

100 Rep Rounds

20 High Pulls

10 Thrusters

20 Sit Ups

20 BW Squats

10 Push Ups

10 Lunges

10 Pull Ups

5 Rounds. Rest 1 minute between rounds.

Saturday Workout Aug 5th 9am

Since we will be out of town July 31st - Aug 2nd we will be holding a workout on Saturday, August 5th at 9am. No additional fee for CrossFit Camp members. Drop ins are welcome.

The only classes we will have next week are

Thursday, 7pm

Friday, 9am

Saturday, 9am

07/26/06 WOD

20 Swings, 20 Push Ups

18 Swings, 18 Push Ups

Work down in increments of 2 until you get to 2

07/25/06 WOD

Last night's team workout looked like this...

100 Swings

50 Push Presses

200 BW Squats

25 Pull Ups / 100 Jumping Pull Ups

100 Sit Ups

50 Burpees

1 Mile Run

Try it individually.

Please Read July 31, Aug 1, and Aug 2

We wanted to remind everyone that we will be closed on July 31, Aug 1, and Aug 2 (that's Monday - Wednesday of next week.)

Please make a note of it in your calendars.

Regular sessions resume on Thursday, August 3, 2006.

Today's WOD

3 Rounds

20 Thrusters

20 Jumping Pull Ups

20 Jumping Lunges

200m Sprint

07/22/06 WOD

Mark and Brian doing a little bit of resistance running.

WOD

Use 3 different weights. Perform 5 snatches with the heaviest, 10 snatches with the middle weight, and 20 snatches with the lightest weight. Between each set of snatches perform 20 push ups. Complete 5 rounds.

Skill Sessions

We will be conducting skill sessions a half hour before every evening camp workout. Each week will have a different focus. There is no additional charge for this service.

WOD

Run for 30 minutes,

record the distance

Kettlebell Class for Grapplers

For 8 weeks, beginning September 12, 2006 CFP will be holding a Kettlebell Class designed specifically for Grapplers. Go here for more details http://www.crossfitphilly.com/page/page/3648564.htm

WOD

Clean, High Pull, Snatch

7 sets of 3

Perform all of the movements in one set on one arm before switching to the other.

07/19/06 WOD

"Jeremy"

Three rounds,

21-15- and 9 reps, for time of:

Broomstick overhead squats

Burpees

07/18/06 WOD

Keep it cool. What's a little sweat amongst friends. Tonight's CrossFit Camp will be on location at CrossFit Philly.

WOD

Take 4 different weights. Set them in a row from lightest to heaviest. Starting with the heaviest and finishing with the lightest perform 3, 6, 9, 12 reps per arm of

High Pull

Clean

Jerk

Snatch

Complete the list of movements 2 times.

BRING WATER!!!

Please bring water to ALL of your workouts, it will be very hot this week, hydration is very important.

WOD

60 Squats

20 Push Ups

800 m Run

30 Squats

800 m Run

15 Squats

20 Push Ups

07/15/06 WOD

20 Swings, Push Ups, Squats, Pull Ups

18 Swings, Push Ups, Squats, Pull Ups

16 Swings, Push Ups, Squats, Pull Ups

14 Swings, Push Ups, Squats, Pull Ups

12 Swings, Push Ups, Squats, Pull Ups

10 Swings, Push Ups, Squats, Pull Ups

8 Swings, Push Ups, Squats, Pull Ups

6 Swings, Push Ups, Squats, Pull Ups

4 Swings, Push Ups, Squats, Pull Ups

2 Swings, Push Ups, Squats, Pull Ups

07/14/06 WOD

3 Double Presses

3 Push Presses

3 Jerks

Increase the load from the press to the to push press to the jerk. 7 Rounds with adequate rest time.

World Champions at Crosfit Philly

World Jiu Jitsu Champion Professor Noah Spear and Brasilian Champion Michel Porfirio offer classes at CrossFit Philly.

Click here for more info:
http://www.crossfitphilly.com/BJJ.html

or:
http://www.spearjj.com/Spear%20Jiu%20Jitsu%20Academy/Welcome.html

07/13/06 WOD

One of our favorites

4 Rounds for Time

24 Squats

24 Jump Squats

24 Reverse Lunges

12 Jumping Lunges

07/12/06

Power Couplet Supreme:

10x3 Snatches coupled with clapping -push-ups.

10x 3 Jerks coupled with clapping pullups.

Maintain Speed of movement.

07/11/06 WOD

4 Rounds

25 Clean, Front Squat, Thruster Complex

50 Walking Lunges

25 High Pulls

07/10/06 WOD

21-15-9

Box Jumps

Knees to Elbows

Sit Ups

Pull Ups

07/09/06 WOD

WOD

400m walk with shouldered sandbag

20 push ups

400m farmers walk

15 push ups

400m overhead walk

10 push ups

400m zercher walk

5 push ups

Thank You Saturday Sufferers

Nice work this moring, it was brutal, but look at those happy faces!

WOD

Run around like a kid for 20 minutes.

What's the story of these 8 old bells?

The first person to tell us the most accurate story of how we acquired this set of kettlebells wins a CrossFit Philly t-shirt.

Today's WOD Outside

10 push ups

20 squats

Complete as many rounds as possible in 20 minutes.

07/06/06 WOD

U.S. Olympic Bobsled Team Hopeful

Ethan Albrecht-Carrie and CFP Friend Erik Preston

30 Swings

30 Box Jumps

30 Push Presses

30 Swings

30 Box Jumps

30 Push Presses

30 Push Ups

30 Swings

30 Box Jumps

30 Push Presses

30 Push Ups

30 Wall Ball Shots

07/05/06 WOD

The RKC Armbar

20 Lateral Thrusters

20 Push Ups

20 Weighted Walking Lunges

20 Burpees

4 Rounds

07/03/06 WOD

30 Push Ups

60 Squats

30 Pull Ups

60 Lunges

30 Dips

60 Jump Squats

30 Squat Thrusts

60 Sit Ups