Friday, September 29, 2006

Nice Work

Check out this video of Sandra during one of her training sessions. She's throwing around those dumbbells like they're weightless.

This one was passed on to me today, give it a try.
4 Rounds
50 Box Jumps
40 Swings
30 Sit Ups
400m Run

Thursday, September 28, 2006

No Class on Friday, September 29th

CFP will be closed on the 29th. Check in for a workout to follow, and remember that on Oct 14th and 10am there is a Saturday workout.

Today's WOD
20 Snatches 20 Pull Ups 20 Push Ups
16 Snatches 16 Pull Ups 16 Push Ups
12 Snatches 12 Pull Ups 12 Push Ups
8 Snatches 8 Pull Ups 8 Push Ups
4 Snatches 4 Pull Ups 4 Push Ups

Wednesday, September 27, 2006

Uh oh Mark, Erik's calling you out!

Check out this video of Erik doing kipping pull ups. I think he's also trying to egg on Mark a bit, but that's just speculation.

Bob Loves CrossFit Philly

30 Squat Jumps
30 Air Squats
800 m Run

3 Rounds for time.

Tuesday, September 26, 2006

09/26/06 WOD

Monday Night Maniacs

Mixing a little bit of everything...

100 Squats, 30 Push Ups, 10 Pull Ups, 50 Thrusters, 800m Run, 40 Swings, 40 High Pulls, 20 Deadlifts, 30 Wall Ball, 400m Run, 40 Broad Jumps, 40 Sit Ups, 50 Jumping Pull Ups, 30 Burpees, 40 Tactical Lunges, 400m Run

Cathy 29:05

Lindsey 29:05

Vanessa 32:40

Erik 29:35

Brian 23:32

Sharon 26:49

Bob 31:21

Rich 24:40

Ward 36:34

Karen 34:50

Randy 35:57

Alev 30:41

Sunday, September 24, 2006

Group Workout for JDRF

On Saturday October 14th at 10am, we're having a group workout. There's no charge for the workout we are only asking that those who participate donate to the Juvenile Diabetes Research Foundation. All donations will be submitted on behalf of the workout toward our Team Fundraising goal for the annual walk that will take place on Sunday, October 29th at the Philadelphia Art Museum.

You can also donate online and sign up to walk at

Saturday, September 23, 2006

09/23/06 WOD

10 Snatches L/R
20 Swings
20 Push ups

8 Snatches L/R
16 Swings
16 Push Ups

6 Snatches L/R
12 Swings
12 Push Ups

4 Snatches L/R
8 Swings
8 Push Ups

2 Snatches L/R
4 Swings
4 Push Ups

If that looks too easy start with 10 and decrease by 1 instead of by 2.

Friday, September 22, 2006

Flying Arm-Locks

Here's Pam working on her flying arm-locks for her upcoming Grapplers Quest tournament on Oct 15th.

Todays WOD:

30 Knees to Elbows
30 Tuck Jumps
30 Broad Jumps

3 Rounds for time.

Wednesday, September 20, 2006

And Now for Your Viewing Pleasure

Sorry everyone, I tried to embed this video but I could get it to work.

You'll have to click here:

09/20/06 WOD

100 Reverse Lunges, 80 Swings, 60 Squats, 40 Push Presses, 20 Push Ups, 100 Sit Ups
2 minute rest
50 Reverse Lunges, 40 Swings, 30 Squats, 20 Push Presses, 10 Push Ups, 50 Sit Ups
1 minute rest
26 Reverse Lunges, 20 Swings, 15 Squats, 10 Push Presses, 5 Push Ups, 25 Sit Ups

Tuesday, September 19, 2006

09/19/06 WOD

30 sec of push ups

400m run

30 sec of squats

400m run

30 sec of sit ups

400m run

30 sec of mountain climbers

400m run

30 sec of reverse lunges

400m run

30 sec of flutter kicks

400m run

30 sec of push ups

Last night's crew did this workout and it was awesome. They worked continuously for over 15 minutes. We wanted to keep the group all working together for this one, so all 6 of the 400m runs were performed at each individuals own pace, however if the run was completed quickly jumping jacks were prescribed until the final person came in from completing their run. Once everyone was back from the run we moved into the 30 sec of bodyweight exercises. Nice work everyone!

Monday, September 18, 2006

09/18/06 WOD

20 Tactical Lunges
20 Jump Squats
10 Push Ups

4 Rounds

Friday, September 15, 2006

This is Why We Train !

The quality of our lives is directly related to the quality of our movements. Remember this as you have a fun and active weekend. have a great weekend everyone.

Oh, and run a slow 5k.

Eve, Are you ok?

10 Jerks L / 10 Jerks R
10 Pull Ups
20 Push Ups
9 Jerks L / 9 Jerks R
9 Pull Ups
18 Push Ups
8 Jerks L / 8 Jerks R
8 Pull Ups
16 Push Ups
7 Jerks L / 7 Jerks R
7 Pull Ups
14 Push Ups

6 Jerks L / 6 Jerks R
6 Pull Ups
12 Push Ups

5 Jerks L / 5 Jerks R
5 Pull Ups
10 Push Ups

Thursday, September 14, 2006

The Guys and Gals of 6am

Eve, where were you? ;)
Today's 6am Workout,
3 - 1 minute rounds of
KB High Pulls
Reverse Lunges
Jumping Pull Ups
3 - 30 second rounds of
Sandbag Shouldering
Sandbag Squats, each shoulder
Sandbag Push Presses
3 - 1 minute rounds of
Med Ball Slams
20 Swings 20 Push Ups
18 Swings 18 Push Ups
16 Swings 16 Push Ups
14 Swings 14 Push Ups
12 Swings 12 Push Ups
10 Swings 10 Push Ups
8 Swings 8 Push Ups
6 Swings 6 Push Ups
4 Swings 4 Push Ups
2 Swings 2 Push Ups
You guys are phenomenal!!

Wednesday, September 13, 2006

Oi Be, Campeao de Judo

10 Push-ups
20 Squats
30 Leg Lifts
40 Bridges
50 Mountain Climbers
40 Bridges
30 Leg Lifts
20 Squats
10 Push-ups

For time.

Tuesday, September 12, 2006

JDRF Walk October 29th

On October 29th CrossFit Philly will be at the Art Museum Steps walking to support the JDRF. If you'd like to walk as a member of the team please sign up here...

This is a 3 mile walk that can also be completed as a run, for all the Wanderers out there. This is a family event, you can bring children, family, friends, pets, whomever.

Come and be a part of our team!!

We look forward to seeing you there.

09/12/06 WOD

5 Dips

10 Pull Ups

15 Rows

20 Push Ups

3 Rounds

Monday, September 11, 2006

10 KB Snatches R 10 KB Snatches L
20 KB High-Pulls
20 Push-ups

9 KB Snatches R 9 KB Snatches L
18 KB High-Pulls
18 Push-ups

Work down by one until you reach:
1 KB Snatch R 1 KB Snatch L
2 High-Pulls
2 Push-ups

Saturday, September 09, 2006

CrossFit Philly in Rio De Janeiro

Who's up for a field trip?
20 Snatches
400m Run
20 Cleans
400m Run
20 Jerks
400m Run
20 Swings
400m Run

Friday, September 08, 2006

New Camp Session Starts Monday

An oldie but goodie
4 Rounds
24 Squats
24 Jump Squats
24 Reverse Lunges
24 Jumping Lunges

Thursday, September 07, 2006

New CrossFit Philly Journal

Check out the CrossFit Philly Journal, just released this month. Sign up for our newsletter online to recieve your copy every month.

Today's WOD
Squats, Swings, Med Ball Slams, Box Jumps, Push Presses

Squats, Swings, Med Ball Slams, Box Jumps, Push Presses, Reverse Lunges

Squats, Swings, Med Ball Slams, Box Jumps, Push Presses, Reverse Lunges, Sit Ups

Squats, Swings, Med Ball Slams, Box Jumps, Push Presses, Reverse Lunges, Sit Ups, Push Ups

Squats, Swings, Med Ball Slams, Box Jumps, Push Presses, Reverse Lunges, Sit Ups, Push Ups, Pull Ups

Wednesday, September 06, 2006

New World Champion! Para Bens Campeao

Ken Primola made us all proud as he went to Brasil and came back the 2006 CBJJ World Champion. It's an honor having you under our roof.

Tuesday, September 05, 2006

Monday, September 04, 2006

Labor Day WOD

If you have access to gym equipment...
10 High Pulls
10 Cleans
10 Snatches
All left then right. Work your way down to 1 rep of each.

If you're only using bodyweight...
20 Squats
20 Walking Lunges
20 Push Ups
Keep the walking lunges constant, decrease the squats and the push ups by 2 until you get to 2.

Friday, September 01, 2006

09/01/06 WOD

Lamont Lister in the black shorts, won with a TKO in the second round.


3 Rounds

30 Box Jumps

30 Jumping Pull Ups

30 Wall Ball Shots

30 Med Ball Slams

30 Swings