This wednesday, we'll be leading two kettlebell charity events at Westen Fitness on Market Street. The annual event raises money for ovarian cancer. There will be a 3 minute Kettlebell Swing challenge and a 5 minute Turkish Get Up challenge. All are welcome to participate in the charity fundraiser.
There will be no kettlebell class at CrossFit Philly this wednesday, the 14th, however the CrossFit Class will remain as scheduled.
Tuesday WOD
10 Pull Ups
20 Jumping Lunges per leg
30 True Snatch Pulls
40 Sit Ups
50 KB High Pulls
40 Ring Rows
30 T Stabilization Push Ups
20 Jumping Lunges per leg
10 Pull Ups
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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
17 comments:
Here's the address for Weston Fitness if anyone plans on going for the charity event.
1835 Market Street
2nd Floor
Philadelphia, PA 19103
So I hear we 7pm XFitters have been served by the 6am-ers. So it's on!! But the big question is WHEN?
Pamela
Have you already brought up the May Painstorm date, and I missed it?
I haven't got a date for the May Painstorm yet. I'll let you know for sure.
As for the 6amers vs the 7pmers...we'll make up the WOD, it can be done at each groups perspective workout time, and the group with the overall best times gets the title.
Do a benchmark, like Murph.
Any chance we can be face to face with our competetition instead of doing it separately?
Looking forward to the challenge evening group. Eventhough I have been fraternizing w/ the night shift lately, I will always be a 6AM-er at heart.
We discovered today's Trivia question of the day at 6am today: What frequent Crossfit blogger has the nickname "Fruity"?
Interesting trivia...I am curious?
Where did you hear that?!?!?
Nevermind, I think I know.
Damn you, Kate Pope.
Thought you could hide forever, Fruity? And to be fair, it was Angie Marfisi who threw that one out first...
Ah ha ha...had I only known this earlier, your dodgeball tank would have had fruity on the back!!
Hey Kate, glad to see you're blogging already!
Way to keep 'em guessing Dawn!!!!
I've been exposed. :(
Hey Pope! Welcome to the wonderful cult of CrossFit.I miss you guys. I have to come in and train with you guys sometime.
I'd also like to mention that no one should feel obligated to call me Fruity. Dawn works really well.
Spam- On Gladiator last night one of the female contenders held the rocket launcher backwards and hit the camera man. We've got to cover these details before you head out.
Fruity, Didn't anyone notice that before it was fired. By the way my Dad made me go to hunter safety class, I think I could figure out which end the rocket would fire from.
it was an accident Fruity! :(
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