Good Luck on the Broad Street Run tomorrow!
Dawn and Megan are facing City Chase today, so if they call you answer the phone, they might need your help.
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A little mix from JCB
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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
12 comments:
I like the new Painstorm WOD
As many rounds in 30 minutes of...
100M Run
10 Hang Power Snatch/Lunge/Lunge
10 Pull Ups
Any takers?
I'm in. But I have a question...it's 10 hang power snatches, then 10 lunges?
One Power Snatch, keep weight overhead, Lunge right, Lunge left, repeat.
It'll have to be a few days after we run. Maybe the beginning of next week. Susannah you'll have to do real pull ups because you can!
Team Black Mama/White Mama (aka Megan and I) finished 19th out of 250 teams. Started out at Love Park and they blew the whistle at around 10am. We ran 90% of it (took the train and bus once.) We were hauling ass all over center city working to complete pretty obscure tasks- getting a stranger to play a round of Twister at Independence Park, taking a ballet lesson (in a tutu) at some studio on South St., getting a picture of a stranger giving you a piggy back ride, kyaking on the Schuykill, and raising $30 for a charity selling by selling a shirt. This is a short list but you get the idea. The most memorial moments include a task where we had to go to Lucky Strike and each of us had to bowl a strike or the other would have to strip off clothing. We got down to our bras and luckily we bowled strikes, but most weren't that lucky. There was a whole lot of nakedness, both men and women. The craziest thing I've ever seen. It was like a swinger party. In spite of that, the dog food I ate, and the boa constrictor we had to let in our shirts, we had an awesome time and totally plan to participate again.
Spam- we were looking for your phone number, but neither of us had it. I know you're a superfast Googler and we could have really used you!
Dawn, that single paragraph is the best thing I've read in ages. I can't wait to hear about it in person. Congratulations on finishing 19th; that's awesome.
Naked bowling: no.
Good job to you both, Dawn and Megan!
I'm hoping the Great Urban Race on the 17th won't be as crazy. It sounded like you guys had tons of fun, but I'm not so sure about all the nakedness going on...
Erica- Can't wait to give you the live details. They took plenty of pictures. I'm sure Megan or I will pop up in some.
Thanks for the congrats, Susannah! It was a long but really fun day. Not sure what the urban race is going to be like but I'm interested in how it will compare to City Chase.
Good luck to all you Broad Street runners!
I bet if you did this during the race you will come in first and make the papers.
http://www.maniacworld.com/most-annoying-runner-ever.html
Wow Dawn and Megan-- That sounds awesome! Congrats!
Good seeing all the Crossfit Philly peeps today at the Broad Street Run. Thanks Pam and JCB for the shirts and entrance. Congrats Pam!....told you that you could do it. :)
I just can't believe I came in first place.
Yes, congrats everyone on completing Broad Street and most importantly congrats Pamela. I know it's probably one of the last things you ever wanted to do. Thanks for holding up your end of the bargain. For that you get a big ol' R-E-S-P-E-C-T. :)
Dr. Susan says treat aches & pains with Aleve & Gin. I'm telling you, it works.
Dawn I would have helped you two out. Maybe next time, however I'll just be a helper because I'm not going to be doing any naked bowling or allowing a boa to crawl inside my shirt any time soon. Nice Work to you and Megan for finishing so quickly.
Woowhoo Broad Street is over! That was an interesting experience. Rich got me threw it! Glad everyone had such an enjoyable time. Sam, I wish I could have seen you cross the finish line first.
Susan, thanks for telling me after the race was over that I could have bailed and you wouldn't have been offended.
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