Friday, September 29, 2006
This one was passed on to me today, give it a try.
50 Box Jumps
30 Sit Ups
Thursday, September 28, 2006
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
Tuesday, September 26, 2006
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
Sunday, September 24, 2006
You can also donate online and sign up to walk at www.jdrf.org
Saturday, September 23, 2006
Friday, September 22, 2006
Wednesday, September 20, 2006
Tuesday, September 19, 2006
30 sec of push ups
30 sec of squats
30 sec of sit ups
30 sec of mountain climbers
30 sec of reverse lunges
30 sec of flutter kicks
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
Friday, September 15, 2006
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
Wednesday, September 13, 2006
Tuesday, September 12, 2006
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.
Monday, September 11, 2006
Saturday, September 09, 2006
Friday, September 08, 2006
Thursday, September 07, 2006
Check out the CrossFit Philly Journal, just released this month. Sign up for our newsletter online to recieve your copy every month.
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
Tuesday, September 05, 2006
We know how hard you train. Check out the active, performance, and health lines to take your training to the next level.
Monday, September 04, 2006
10 High Pulls
All left then right. Work your way down to 1 rep of each.
If you're only using bodyweight...
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.