From left to right: Megan, Sam, Susan, Susannah, Rich, Lisa, Pamela, Erin, and Greg
Box Jumps
Sumo Deadlift High-Pulls
Push Presses
Wall Ball
Jump Rope
5 x 5 minute rounds.
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May
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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
29 comments:
Good job All! Impressive times, and well a good looking crew as well. Take it easy tomorrow.
Painstorm Tomorrow?
How we feeling this morning??
My legs are a little sore. Not so bad.
Hi, my name is Sam... I wear black because ????? Best guess or most correct guess wins a KB training DVD.
Jason, so is this what's in store for tonight's workout?
http://youtube.com/watch?v=TL2gcu9PSuA
All black clothes = an obsession with Johnny Cash?
I said it before....Sam's mean.
Black is so slimming
I must have a secret obsession with Johnny Cash.
Well done CF Philly! thought about you guys - Rich, how are the knees? Way to follow through all.
Good job guys! And you all look fabulous.
Spam- you're smiling pretty hard. I think deep down inside you really like running.
Demo- Again with the gun show?
Sam- Black brings out your eyes.
Amanda -
Other then a slight friction burn on my left thigh, I feel great. The run was awesome! There was a sea of people running down Broad Street -really cool... Pam surprised herself - she wanted to rest around mile 3 but we kept at it- we ran 6 miles without a break (personal best for both of us) walked a few blocks then got right back into it and finished strong.
Mild mannered Sammy wears black whenever his evil alter-ego Flabio steps in, much like Spider Man's, except Flabio doesn't do what a spider can oh no, much worse...
"Flabio, Flabio,
passes gas like a fat hippo,
look out,
here comes a Flabio"...
JCB, I'd like a signed copy please.
Because my fat a$$ did not fit in the XL red sleeveless shirt.
It is real tight at the top of the shirt and makes my boobs look huge.
I will bring it in to the next workout and see what you all think....then you can make fun of me. Is that what you want?
Man.. Now I feel bad! In Sam's defense the xl red shirt is a little tight in the "boob" area. I had to make some pre race adjustments in order to fit comfortably in my shirt.
That being said, Sam, I wasn't busting on your weight I was busting on your... "gas". You and I are in the same boat weight wise...
I was joking. It was tight though.
JCB what is the correct answer??
Dam it Sam, I knew you were trying to undermind my chances of winning!
I never heard men complain so much.
What color did your wonderful wife wear ?
I told you to tape your nipples!
Susannah,
That's awesome !
Dawn, Suns out guns out!!
i am proud of all of you! Now tell me you've developed a love of running...
"Suns out guns out"
I think it's more like camera's out, guns out. Right before the photo was taken Greg had a shirt with sleeves on under his Crossfit shirt. Then the camera comes out and Greg scrambles to get his base layer off. I'm not judging, I'm just saying . . . .
Rancheetah, they all looked good after the race yesterday so I think that points to more runs in the future. Now, how to convince the Crossfitters that hot dogs & beer after a run is a good thing.
Ah hahaha! Susan is right. He ran the whole race layered and then bam!
Rancheetah, don't let that smile of mine confuse you, I was happy the race was over and that it hadn't rained upon us.
Umm Susan,
If I recall correctly, you were asking people to smell your armpit after the race. In my book that's worse then Greg's "Suns Out Guns Out" theory.
I'm not judging, I'm just saying . . . .
Sorry, slow day at work..
All the crap you're affectionately (? - would hate to be on your bad sides...) giving each other aside, I can't believe that photo was taken AFTER the race. You guys look particularly FABULOUS now.
Glad to hear you're fine Rich - now go get a new pair of shoes.
Rich and Greg both ran in new shoes, I couldn't believe they were still able to walk at the end. That would have scared me to death!
Good looking bunch after running 90 miles collectively.
Why can't you just admit that you dug smelling my pits?
All kidding aside, I had fun yesterday.
Thanks to Pam & Jason, I'm glad that I found a great bunch of friends that I can work out with & kid around with.
See you guys in the morning.
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