Monday, October 30, 2006

CFP at the 2006 JDRF Walk

Thanks to everyone who was able to make the walk and everyone who donated!
20 Swings
20 Cleans
20 Snatches
20 Push Ups
4 Rounds

Saturday, October 28, 2006

Dan Gordon's Pull Up/Squat Test

Here it is, Dan's long awaited fitness test at CrossFit Philly. His homework assignment was to prep for 20 pull ups and 500 squats. The pull ups had no time limit but the squats needed to be performed in under 20 minutes.

While Dan fell short of 20 pull ups in a row by only 3, he completed his squats in plenty of time. He even did some burpees in between, finished his last ten with squat jumps, did a few more pull ups and then did a 1 minute plank, all with time to spare. Good work Dan!!

Go here to watch the clip

Rest up today to get ready for tomorrow's walk/run and brutal bodyweight workout at the Philadelphia Art Museum, 10am.

Thursday, October 26, 2006

Turkish Get-Ups NYC

30 Snatches or High-Pulls 15R/15L
30 PushPresses 15R/15L
30 Reverse Lunges
30 Sit-Ups
30 Swings 15R/15L
30 BWT Squats
30 Push-Ups

3 Rounds for Time. Enjoy the burn.

Sea of Kettlebells

Additions of old and new to our Sea of Kettlebells. While the Kettlebell is not our only tool it is extremely practical for its efficiency and versatility in group workouts. The fluid transisition from one movement to the next with the Kettlebell is rarely seen with any other tool.

50 Med Ball Slams
25 Burpees
40 Med Ball Slams
20 Burpees
30 Med Ball Slams
15 Burpees
20 Med Ball Slams
10 Burpees
10 Med Ball Slams
5 Burpees

Wednesday, October 25, 2006

10/25/06 WOD

30 Swings
30 Push Ups
30 Rows
30 Jumping Pull Ups
30 Burpees
3 Rounds

Tuesday, October 24, 2006

Push Up Variation on Thick Rope

With this push up variation everyone gets a workout, from grip work to core stabilization. Rotate positions for as long as you can last. The people holding the ends of the rope need to brace themselves as to not let the person doing push ups fall.
3 Rounds for Time
75 Thrusters
50 Snatches
25 Pull Ups

Monday, October 23, 2006

Free Sunday Workout

We're giving you another weekend workout, this time at the Philadelphia Art Museum on Sunday, October 29, 2006. If you want to get in a 3 mile walk or run show up before 10am and help support the Juvenile Diabetes Research Foundation. The workout will immeadiately follow the walk/run. You don't want to miss this one!!

Friends, family, food, fun, free workout, what more can you ask for?

We'll meet at the CrossFit Philly table (the tables are in alphabetical order) before and after the walk/run.

Your Presence is Significant.

Sunday, October 22, 2006

Grappler's Quest Weekend

Here's a video of Pamela's match
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40 Snatches
400m Run
20 Push Ups
40 Snatches
800m Run
10 Jump Squats
20 Push Ups
40 Snathces
400m Run
40 Sit Ups

Thursday, October 19, 2006

CrossFit Philly In Action

Here are some videos clips of stupid human tricks performed after our JDRF FundRaiser Workout last Sat. Thanks again everyone.

Run a slow 5K.

Wednesday, October 18, 2006

In Memory Of...

Many of you who have attended our weekend workouts may remember Tohm. Tohm was also at our very first group workout over a year ago. He was a very light-hearted person with tons of character. We regretfully announce his passing, and send our thoughts to his family and friends. Rest In Peace Tohm. Thank you for your support.

Tuesday, October 17, 2006

20 Cleans
Walking Lunge 120ft.
20 Push-ups

3 Rounds.

Monday, October 16, 2006

We're taking it outside!

Thanks again to everyone who has helped out the JDRF, we sincerely appreciate your generousity!

We're taking a weekend workout outside! That's right, on Sunday, October 29th after a nice 3 mile warm up with a walk or run (that again supports the JDRF) we've got a free workout for you.

Sunday, October 29, 2006
Art Museum
Aprox Start Time 11am (right after the walk is over)

Let us know if you're in! This is one workout we need the head count of prior to the workout.

See you there.

Saturday, October 14, 2006

Thanks for the Support

We just wanted to say thank you to everyone that supported our fund raising efforts this month to combat childhood diabetes. Todays workout raised over $300. Thanks all.

So nice seeing everyone on a Sat. morning.

Friday, October 13, 2006

Rest Day

Don't laugh, he actually figured out that it was a Barbie bike and refused to ride it. I carried it home for 3 miles.

Group Workout tomorrow morning at 10:00am. Don't be late!

Thursday, October 12, 2006

The Filthiest Fifty!

2 Rounds
50 Swings
50 Broad Jumps
50 Burpees
50 Push Presses
50 High Pulls
50 Thrusters
50 Push Ups
50 Box Jumps
Times from last night
Mark 41:30
Lil Schweig 39:32
Cathy 38:47
Rich 33:58
Eve 40:45
Moaner 41:30
Clev 42:15
Conrad 43:34
Erik 40:16
Kate 41:30
Kerry 42:04

Tuesday, October 10, 2006

Saturday Workout

Just a reminder that we'll be having a workout this Saturday at 10am, all are welcome to attend. It's a charity workout for the Juvenile Diabetes Research Foundation. Donations are ranging from $10 to $112. Here's the perfect chance to get an extra workout in this week and help a great cause.


30 Snatches
30 Push Ups
30 Upright Rows
3 Rounds

Monday, October 09, 2006

Heavy KB Swings

5 Deadlifts
15 Swings
10 Jumping Lunges
5 Rounds

Saturday, October 07, 2006

Moving On Up

Devorah moves from 8kg KB swings to 16kg KB swings in just a few short months. Nice work!


20 Swings, 20 Push Ups, 10 Pull Ups

20 Swings, 18 Push Ups, 9 Pull Ups

20 Swings, 16 Push Ups, 8 Pull Ups

20 Swings, 14 Push Ups, 7 Pull Ups

20 Swings, 12 Push Ups, 6 Pull Ups

20 Swings, 10 Push Ups, 5 Pull Ups

Friday, October 06, 2006

10/05/06 WOD

Med Ball Thrusters, 20 reps
Med Ball Swings, 20 reps
Med Ball Slams, 20 reps
4 Rounds

Thursday, October 05, 2006

The Forties For Fun

40 Box Jumps
40 Sec Hold Squat Bottom Position
40 Snatches
40 Sec Hold Pull Up Chin Over Bar
40 Push Presses
40 Sec Hold Push Up Bottom Position
40 Get Up Sit Ups
40 Sec Planche

Wednesday, October 04, 2006

10/04/06 WOD

10 L/R Snatches, Cleans, Jerks
9 L/R Snatches, Cleans, Jerks
8 L/R Snatches, Cleans, Jerks
7 L/R Snatches, Cleans, Jerks
6 L/R Snatches, Cleans, Jerks
5 L/R Snatches, Cleans, Jerks
4 L/R Snatches, Cleans, Jerks
3 L/R Snatches, Cleans, Jerks
2 L/R Snatches, Cleans, Jerks
1 L/R Snatches, Cleans, Jerks

Monday, October 02, 2006

Bring A New Friend Every Wednesday!

Starting this Wednesday, we're opening up our doors for you to bring a friend with you to your Wednesday workout, on us. Bring any friend you want, every Wednesday if you want, until you run out of friends, but we all know that won't happen.

20 Thrusters
5 Burpees
18 Thrusters
5 Burpees
16 Thrusters
5 Burpees
14 Thrusters
5 Burpees
12 Thrusters
5 Burpees
10 Thrusters
5 Burpees
8 Thrusters
5 Burpees
6 Thrusters
5 Burpees
4 Thrusters
5 Burpees
2 Thrusters
5 Burpees