Monday, July 31, 2006

07/31/06 WOD

50 Squats
20 Push Ups
50 Lunges
20 Push Ups
50 Squat Jumps
20 Push Ups
50 Jumping Lunges
20 Push Ups

Friday, July 28, 2006

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.

Thursday, July 27, 2006

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

Wednesday, July 26, 2006

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

Tuesday, July 25, 2006

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.

Monday, July 24, 2006

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

Saturday, July 22, 2006

07/22/06 WOD

Mark and Brian doing a little bit of resistance running.


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.

Friday, July 21, 2006

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.
Run for 30 minutes,
record the distance

Thursday, July 20, 2006

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


Clean, High Pull, Snatch

7 sets of 3

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

Wednesday, July 19, 2006

07/19/06 WOD

Three rounds,
21-15- and 9 reps, for time of:
Broomstick overhead squats

Tuesday, July 18, 2006

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.
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
Complete the list of movements 2 times.

Sunday, July 16, 2006


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


60 Squats

20 Push Ups

800 m Run

30 Squats

800 m Run

15 Squats

20 Push Ups

Saturday, July 15, 2006

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

Friday, July 14, 2006

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.

Thursday, July 13, 2006

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:


07/13/06 WOD

One of our favorites
4 Rounds for Time
24 Squats
24 Jump Squats
24 Reverse Lunges
12 Jumping Lunges

Wednesday, July 12, 2006


Power Couplet Supreme:

10x3 Snatches coupled with clapping -push-ups.

10x 3 Jerks coupled with clapping pullups.

Maintain Speed of movement.

Tuesday, July 11, 2006

07/11/06 WOD

4 Rounds
25 Clean, Front Squat, Thruster Complex
50 Walking Lunges
25 High Pulls

Monday, July 10, 2006

07/10/06 WOD

Box Jumps
Knees to Elbows
Sit Ups
Pull Ups

Sunday, July 09, 2006

07/09/06 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

Saturday, July 08, 2006

Thank You Saturday Sufferers

Nice work this moring, it was brutal, but look at those happy faces!
Run around like a kid for 20 minutes.

Friday, July 07, 2006

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

Wednesday, July 05, 2006

07/05/06 WOD

The RKC Armbar

20 Lateral Thrusters
20 Push Ups
20 Weighted Walking Lunges
20 Burpees
4 Rounds

Monday, July 03, 2006

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