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Blog Archive
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2008
(317)
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February
(25)
- New Month... New Challenge... Looks Can Be Deceiving
- This is good
- This is why Sam abandoned us!!!!!!
- Met-Con ?
- Power-Endurance
- Strength
- Ikea and red markers
- More Met Con
- Lats and Legs
- For Time ?
- Metcon
- Get Strong & An Additional Feb Challenge
- Beyond The Physical Training...
- Friday Morning Fury
- Time Ladders
- Snowy Morning WOD
- Beautiful Butts
- Tomorrow
- Just Keep Moving
- Get ready to Run!
- This will Suck ! Like Good.
- Running Broad Street 2008 with CFP
- Tomorrow
- Batmans Revenge !
- 2/2/2008 WOD
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February
(25)
January Challenge Workout
30 Two Handed Swings
30 Hanging Straight Leg Raises
30 Right Arm Swings
30 Blurpees
30 Left Arm Swings
30 Slam Ball
30 Hand to Hand Swings
30 Box Jumps
30 American Swings
30 Aligator Push Ups
30 Walking Swings
30 OH Walking Lunges
30 Lateral Walking Swings Right
30 Med Ball Cleans
30 Lateral Walking Swings Left
30 Knees to Elbows
30 Hanging Straight Leg Raises
30 Right Arm Swings
30 Blurpees
30 Left Arm Swings
30 Slam Ball
30 Hand to Hand Swings
30 Box Jumps
30 American Swings
30 Aligator Push Ups
30 Walking Swings
30 OH Walking Lunges
30 Lateral Walking Swings Right
30 Med Ball Cleans
30 Lateral Walking Swings Left
30 Knees to Elbows
February Challenge Workout
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Jumping Lunges
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Box Jumps
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Squats
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Walking Lunges
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Deep In & Outs
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Jumping Lunges
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Box Jumps
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Squats
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Walking Lunges
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Deep In & Outs
'Estok' Workout
21 KB Swings
21 KB High Pulls
21 KB Snatches
21 KB OH Forward Lunge
9 Burpees
15 KB Swings
15 KB High Pulls
15 KB Snatches
15 KB OH Forward Lunge
15 Burpees
9 KB Swings
9 KB High Pulls
9 KB Snatches
9 KB OH Forward Lunge
21 Burpees
All reps are per arm
21 KB High Pulls
21 KB Snatches
21 KB OH Forward Lunge
9 Burpees
15 KB Swings
15 KB High Pulls
15 KB Snatches
15 KB OH Forward Lunge
15 Burpees
9 KB Swings
9 KB High Pulls
9 KB Snatches
9 KB OH Forward Lunge
21 Burpees
All reps are per arm
March Challenge Workout
The Unilateral Nightmare
10 Lateral Broad Jumps
10 Heavy Push Presses
10 Romanian Deadlifts
30 Knees to Elbows
10 Box Jumps
10 Renegade Rows
10 Pistols
30 Floor Wipers
15 Lateral Broad Jumps
5 Heavier Push Presses
5 Romanian Deadlifts
30 Knees to Elbows
15 Box Jumps
5 Renegade Rows
5 Pistols
30 Floor Wipers
All movements are performed unilaterally.
10 Lateral Broad Jumps
10 Heavy Push Presses
10 Romanian Deadlifts
30 Knees to Elbows
10 Box Jumps
10 Renegade Rows
10 Pistols
30 Floor Wipers
15 Lateral Broad Jumps
5 Heavier Push Presses
5 Romanian Deadlifts
30 Knees to Elbows
15 Box Jumps
5 Renegade Rows
5 Pistols
30 Floor Wipers
All movements are performed unilaterally.
April Challenge Workout
30 Snatches Right
30 Thrusters Right
Run 400m
30 Snatches Left
30 Thrusters Left
Run 400m
30 Push Presses Right
30 Swings Right
Run 800m
30 Push Presses Left
30 Swings Left
Run 800m
30 High Pulls Right
30 Jerks Right
Run 400m
30 High Pulls Left
30 Jerks Left
Run 400m
30 Thrusters Right
Run 400m
30 Snatches Left
30 Thrusters Left
Run 400m
30 Push Presses Right
30 Swings Right
Run 800m
30 Push Presses Left
30 Swings Left
Run 800m
30 High Pulls Right
30 Jerks Right
Run 400m
30 High Pulls Left
30 Jerks Left
Run 400m
May Challenge Workout
100 Box Jumps
100 Snatches, from the floor, alternating hands
50 Sit Ups
100 Med Ball Cleans, ball touches ground
100 Double Push Presses
50 Sit Ups
100 Ring Rows
100 Walk Over Push Ups
100 Snatches, from the floor, alternating hands
50 Sit Ups
100 Med Ball Cleans, ball touches ground
100 Double Push Presses
50 Sit Ups
100 Ring Rows
100 Walk Over Push Ups
Greg's 12 Days of CrossFit Workout
1 Burpee Pull Up
2 Turkish Get Ups
3 Knees to Elbows
4 Wall Ball
5 KB SWINGS
6 Box Jumps
7 Push Presses
8 Med Ball Cleans
9 Double Unders
10 Jumping Lunges
11 Push Ups
12 High Pulls
2 Turkish Get Ups
3 Knees to Elbows
4 Wall Ball
5 KB SWINGS
6 Box Jumps
7 Push Presses
8 Med Ball Cleans
9 Double Unders
10 Jumping Lunges
11 Push Ups
12 High Pulls
17 comments:
Dr D, nicely done on the WOD and 30 slosh squats.
Good to see you didn't lose a step after a 3 week paternity leave.
Yes, it was good to see Doc D back in action this morning, not to mention the antics of the slosh pipe by all.
Good job sloshing, guys and Spam. It was fun to watch.
I'm from Crossfit Virginia Beach, I will be in Philly this weekend and would like to drop in for the Sat 8 am class.
Any objections?
Just to keep everyone up to date, Pamela's going to be put in her place April 11th.
Check out this very important announcement:
http://www.wanderersrunningclub.org/events_2008/2008-02-susanPam.html
Dawn, did you do your pull-ups?
Greg, 100 Slosh Back Squats 9:49
Tom, please feel free to drop in for the 8am.
Susan, you have to do 5 pull ups first!
Pam--
YOU are running the Broad Street no matter what!!
So is everyone else. Training starts next month!
Doc D is even doing it. Erin? I think PJ bailed already. Pepper and Jeff? Who else is in?
Sam- Will it be warm enough for you to come out in May for a 10 miler?
Is Doc D going to make a surprise appearance tomorrow as well?
May is warm enough for me. Question is....Will it be warm enough for me to come to Xfit tomorrow morning?
High 30's...Probably not, Sam...and there's a snowstorm in University City that seems to be heading your way...going straight down South Street...
You know you'll be warm once you get there.
Love the ultimatum as well!
Sam- do you know where the starting line for the run is? I just want to clarify that before we have the first of many excuses for that day in May!
On a more important note, is the gym going to be open on Monday? I know Jason takes his government holidays very seriously...and Sam needs a good one for benng absent all next week!
So I guess I need 100 squats in 9:48 or 101 in 9:49
Also, that looks like a good bet on the Wanderers page. Pam, those kettlebells look a little light.
Greg- no pull ups today. Too busy horsing around with Kbs. I promise to be more dilligent in the coming weeks.
Precisely Greg, 101 or 9:48!
Rob, schedule is as usual for Monday.
The next 8 weeks should be interesting as Susan attmepts her 5 pull ups.
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