Thursday, August 31, 2006

Labor Day, No Classes

We will be closed on Labor Day. Regular group workout schedules resume on Tuesday, September 5th. Have a safe and relaxing holiday weekend.
WOD
5 Pull Ups
10 Push Ups
15 Squats
800 M Run
4 Rounds

Wednesday, August 30, 2006

08/30/06 WOD



Jason's back, and you thought my workouts were hard.
30 burpees 30 push presses
25 burpees 25 push presses
20 burpees 20 push presses
15 burpess 15 push presses
10 burpess 10 push presses
5 burpees 5 push presses

Tuesday, August 29, 2006

08/29/06 WOD



The Deck of Cards

Hearts = Cleans

Diamonds = Push Ups

Clubs = Snatches

Spades = Squats

Jokers = Pull Ups

Face Cards = 10, Aces = 11, Jokers = 12, All other cards are their value. Try working with double KBs or DBs or a barbell.

Go through the entire deck of card performing the movements at the prescribed reps.

Monday, August 28, 2006

08/28/06 WOD

25 Swings
400M Farmers Walk
25 Swings
400M Farmers Walk
25 Swings
400M Farmers walk
25 Swings
400M Farmers Walk

Saturday, August 26, 2006

08/26/06 WOD


Snatch x 3
Pull Ups x 3
Clean x 3
Push Ups x 3
4 Rounds

Friday, August 25, 2006

08/25/06 WOD


Dan, Are you alive?

10 Rounds

5 Pull Ups
10 Push Ups
15 Squats

Thursday, August 24, 2006

08/24/06 WOD


Clean and Jerk, 10 x 3
Ring Dips, 10 x 3
Perform all Clean and Jerk sets and Ring Dip sets back to back.

Wednesday, August 23, 2006

08/23/06 WOD

5 rounds of 10 reps each
Squat Cleans
Push Ups
Reverse Lunges
Pull Ups
Snatches
Burpees
Knees to Elbows

Tuesday, August 22, 2006

08/22/06 WOD



Last night's group workout was designed at random by our members and they didn't even know they were doing it. Try it.

4 Rounds

15 Jump Squats

14 DB Rows and Push Ups

12 Squats

9 Swings

10 Pledge Push Ups

6 Push Presses

8 Reverse Lunges

400m Run

Monday, August 21, 2006

08/21/06 WOD

Team workouts within larger group workouts is a great way to motivate everyone to work together. Randomly putting teams together creates mini groups with different strengths and weaknesses.
WOD

Jerks 3L/R

Pull Ups 3

Push Ups 3

10 Rounds

Saturday, August 19, 2006

08/19/06 WOD


Jed from the Diesel Crew explains the mechanics of lifting stones.
5k Trail Run

Friday, August 18, 2006

08/18/06 WOD

10 Sledge Strikes L/R
20 Sandbag Shouldering
10 Push Ups
400M Run
3 Rounds

Thursday, August 17, 2006

08/17/06 WOD



Jake and Gabby do Push Ups with Mom.

WOD

5 Rounds

2 minutes on the agility ladder

5 pull ups

10 push ups

15 hanging leg raises

If you don't have an agility ladder use your imagination, sticks from the backyard, string, chalk on sidewalk, you get the picture.

Wednesday, August 16, 2006

08/16/06 WOD

4 Rounds
20 Cleans
40 Walking Lunges
20 Snatches

Tuesday, August 15, 2006

08/15/06 WOD



Chipper

40 Swings

40 Box Jumps

40 Push Presses

40 Knees to Elbows

40 Reverse Lunges

40 Shoulder to Shoulder Thrusters

40 Push Ups

40 Med Ball Slams

40 Overhead Throws

40 Sit Ups

Monday, August 14, 2006

Oi from Brasil

Well, after sitting at the airport in Atlanta for an extra 8 hours we finally made it. Weather is beautiful. I`m sure everyone is working harder than me but \i´ll try to get mine in as well. \see everyone soon.

Saturday, August 12, 2006

08/13/06 WOD

10 Push Ups
20 Overhead Squats
10 Rounds

Friday, August 11, 2006

08/11/06 WOD



Fly or Drive to Atlanta to the CF Cert this weekend? I am thinking I'd be more sane if I drove, but I'm chancing it at the airport.
Erik and Jason we wish you were both coming with us!

WOD
5 K

Thursday, August 10, 2006

08/10/06 WOD

"This was a rough one."
Every minute one the minute for 24 minutes perform 30 total reps of the following movements, swings, clean, snatch, push ups
In the first minute do swings, in the second do cleans, in the third do snatches, in the fourth do push ups, in the fifth minute start over with swings.

Wednesday, August 09, 2006

Upcoming CrossFit Philly Camp Dates

The next camp starts the week of August 14th.
The following are dates of future camps...
September 11th
October 9th
Current rates are
$97 for twice a week
$107 for unlimited

08/09/06 WOD

10 Push Ups
20 Walking Swings Downhill
20 Walking Swings Uphill
10 Push Ups
15 Walking Lunges Downhill
15 Walking Lunges Uphill
10 Push Ups
10 Push Ups
10Walking Swings Downhill
10 Walking Swings Uphill
10 Push Ups
5 Walking Lunges Downhill
5 Walking Lunges Uphill

Tuesday, August 08, 2006

08/08/06 WOD

Deadlift
Snatches
3 Reps each
Start with a moderate weight and increase the load
work for 10 rounds

Monday, August 07, 2006

08/07/06 WOD

50 Swings
50 Box Jumps
50 High Pulls
100 Jumping Pull Ups
50 Push Presses
50 Lunges
50 Wall Ball Shots
50 Med Ball Slams
100 Sit Ups

Saturday, August 05, 2006

08/05/06 WOD

20 High Pulls
400 M Run
20 Push Ups
16 High Pulls
400 M Run
16 Push Ups
12 High Pulls
400 M Run
12 Push Ups

8 High Pulls
400 M Run
8 Push Ups
4 High Pulls
400 M Run
4 Push Ups

Friday, August 04, 2006

08/04/06 WOD

4 Rounds
10 Thrusters
40 Walking Lunges
10 Swings

Thursday, August 03, 2006

CrossFit Fairfax, VA Fundraiser

If you are in or around Fairfax, Virginia on August 12th, they'll be having a Fight Gone Bad Fundraiser in support of fallen police officers.
If you can make it or know someone who can please let them know that you'll be coming down.
WOD
1 minute rounds of
Swings
Jumping Pull Ups
Squats
High Pulls
Push Ups
Complete 4 times

Wednesday, August 02, 2006

08/02/06 WOD

REST, you'll need it for when we return.
Group Workouts This Week
Thursday 7pm
Friday 9am
Saturday 9am

Tuesday, August 01, 2006

08/01/06 WOD

21 Push Presses
21 High Pulls
400 m Run
15 Push Presses
15 High Pulls
400 m Run
9 Push Presses
9 High Pulls
400 M Run