5 Rounds of:
5 Pull-ups
10 Kettlebell Deadlifts 5/5
10 Elevated Push-ups
20 Ring Rows
20 Overhead Presses
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2008
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August
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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
22 comments:
Horrible farmers tan
Funny, I didn't know you could get farmers tan from tanning salons?
ooh, Snap!
Oh no-- It is possible. I just leave my shirt and shorts on.
When I was in the tanning salon a few nights ago, I saw your thong that you left in there. You must have walked out of there with no panties on?? No tan lines for Rich!
Clearly you've mistaken me with JCB or Greg for that matter...
My farmers tan is almost as bad as yours!
I think it was Damien's. It was a novelty thong-- It had a Rhino head on the front of it. Frederick's of Hollywood style.
hahahahahahaha
Sam we've had this talk. Both of us decided that thongs are much too chaffing, and booty shorts are the way to go for the modern man. (I can't believe Dawn has not responded to this thread)
Sam's tan comes from a bottle, hence the orange glow!
OMG - Is that Damien???
Figures it would take trash talking about thongs and Sam's tan line to lure him out of the woodwork... Where the heck you been man?
The Buffet Line, Incarceration, watching the olympics. Lots of cool stuff. I have fallen out of a workout rhythm, but I plan on getting back in the flow this week. Are you guys still in the am, or have you changed it up
They come to the new class.
What new Class?
That class is for ADVANCED X-Fitters - don't think you can go to that one!
Just kidding - I switch it up... But still go Tues & Thurs AM with Sammy.. He actually says he will be there tomorrow morning at 6 if you want to go. I may be there too... See you there?
What about that other guy that use to workout with us? Rick - er, Rosco.. Umm.. ROB, that's it Rob - where's that guy at?
What up, Doc D! I'm not a huge advocate of men in thongs but there is a current epidemic of panty lines and we all need to play our part.
Thanks for stepping up to the plate, Sam!
6AM M-F now. I try and make 3-4 of those a week plus a Sat. thrown in.
See you tomorrow Doc? Rob? Rexford? PJ? Pigeon? Rugby girls? Molly?
Vote for CROSSFIT PHILLY!!!
http://myfoxphilly.cityvoter.com/crossfit-philly/biz/12224
Ok, I feel bad, no new class, just kidding.
That's a mean joke Pam. Almost as mean as when you called that little girl a loser at the SPEAR seminar.
Whoa there Greg, he made me do it, I didn't want to be mean to that girl but I was forced to be.
I don't know Pam. It seemed a little too natural to me.
Think what you may...
Still chasing Z's with the little one...trying to keep up with the WOD's in my barn. I'm hoping to get back in next month. My thong is on back order from banana hammocks.com.
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