Friday WOD
25 Dbl DB Front Squats
10 Weighted Inch Worms with a Push Up
20 Dbl DB Front Squats
10 Weighted Inch Worms with a Push Up
15 Dbl DB Front Squats
10 Weighted Inch Worms with a Push Up
10 Dbl DB Front Squats
10 Weighted Inch Worms with a Push Up
then
25 KB High Pulls
50 Jumping Pull Ups
20 KB High Pulls
40 Jumping Pull Ups
15 KB High Pulls
30 Jumping Pull Ups
10 KB High Pulls
20 Jumping Pull Ups
"Imagination is more important than knowledge." -Albert Einstein
Please Tell Us
CrossFit Classes
- 6am Monday - Friday
- 9am Monday - Friday
- 10am Tuesday & Thursday
- 7pm Monday - Thursday
- 8am & 9am Saturday
Elements Class
- 6pm Tuesday & Thursday
Kettlebell Class
- 6pm Monday & Wednesday
Advanced Kettlebell Class
- 6:30pm Tuesday & Thursday
Open Gym
- 7am - 9am Monday - Friday
CrossFit Philly T Shirts $20
Buy Now
Where We've Been
Contributors
Places To Visit
- Combat Sports Conditioning
- Combat-Sports-Conditioning Blog
- CrossFit Camp
- CrossFit Philly
- Get Prograde Nutrition
- Kettlebell Athletics
- Kettlebell Athletics Blog
- Naked Nutrition Guide
- Pamela MacElree
- Pamela MacElree Blog
- Recipes for Performance & Fitness
- Reviews of Jason C. Brown
- Reviews of Pamela MacElree
- Rhino Chiropractic Center
- Spear Jiu Jitsu
- Survival of the Fittest
- US Women's Rugby 7s Team Updates
- Wissahickon Wanderers
Blog Archive
-
▼
2008
(317)
-
▼
July
(27)
- 07/31/08 WOD
- Bodyweight Training
- Strong Kids!
- Super Fantastic Monday !
- Sweet Saturdays
- Spread the Word, CFP Best Gym!
- Stronger than a glacier!?!
- Strength is yelling your name!! Listen!
- You have to watch this !
- Vote Because You Workout With Us!
- What's Your Kettlebell Obsession?
- 3 Ss on Pull Ups
- Thursday WODEvery 2 minutes for 20 minutes complet...
- Up The River, Down The River
- Our Homeboys from SIG !
- A Pink Kettlebell?!?!?!
- Faster Times
- Let's run a lil'
- Friday WOD25 Dbl DB Front Squats10 Weighted Inch W...
- Thursday Night Swingers
- I Have Failed You All !!!!!
- Sitting On The Dock Of The Bay
- 25s
- Think you have the conditioning?
- Tough One Today!
- We wouldn't want you to miss a tabata interval
- Anthony has a Fight on ESPN2 Wednesday Night
-
▼
July
(27)
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
11 comments:
Dhello jason & pam,
its crossfit philly's prodigal son. i've been silently keeping up with you guys and gave jason's 5 minute challenge a try today... 4:32. It made remember why i loved going there so much and was the first time in a while ive tasted the bloody taste of high altitude in a while. thanks for the workout, hope all is well, hello to everyone.
mark a.
Mark!!!!!!!!!! We still miss you. Glad to hear you're still working out. Just gave the 5 minute challenge a try this morning myself, but didn't make the time. Funny part is that bloddy taste also happens at less of an altitude. Glad to hear from you, keep in touch! Good work on the sub 5, it'll give Rich something to shoot for.
Speaking of Rich, where was he this morning?!
I know, I'm still coughing from this morning's little stunt. Thanks for trying it out with me.
Yes, I think next time the little stunt shall not be preceded by the day's WOD and rounds of hang cleans and SLDL. I was dogging it big-time. And it's all caught on video -- truly fabulous.
Yo Mark! Nice time on the challenge. Glad to hear you're still keeping up with the the whole CrossFit thing. We miss you here!
How's the Mountain Biking? Been trying to get out on the trails at Wiss. - probably go tomorrow.
Sorry guys, was beat this morning - couldn't get up. I will try the challenge tomorrow. I don't want to be filmed though ;)
whoever "invented" (and by invented I mean thought of the worst possible excerise that would make me want to die)inchworms with dumbells and a pushup must love pain.
...they prob also enjoy burpees
I believe that would be PAM!
I don't know that I 'invented' them but I did indeed put them in today's workout. You know you all loved them!!
The only thing worse than an inchworm? An inchworm with weights that bears a striking resemblence to a renegade row...
pam, once again you prove that the only thing you love more than misery is inflicting pain on others.
i'm glad i am safe in pittsburgh, where i can giggle all i want and not have to face the wall.
Post a Comment