Who's looking Foxy?

Fox getting ready for a muscle up.

WOD

Elizabeth

Clean 135 lbs

Ring Dips

21-15-19

5/31/06 WOD

Sweat Angels

30 High Pulls

30 Pull Ups

20 High Pulls

20 Pull Ups

10 High Pulls

10 Pull Ups

5/30/06 WOD

Do as many swings as you can with your left hand, without resting. Then do as many swings as you can with your right hand, without resting. Add your the reps together and perform that many push ups.

For example, Emily does 48 swings with her left arm, and 79 swings with her right arm, she will then do 127 push ups.

5/29/06 WOD

10 Rounds of:
5 Clean and Press

5 Jerks

5 Snatches

5/28/06 WOD

Sandbags and Kettlebells, always a crowd pleaser!

WOD

How many rounds in 20 minutes of:

20 Shoulder to Shoulder Sandbag Thrusters

10 Burpees (with a push up and a jump)

5/27/06 WOD

Court performing one of several push up variations with kettlebells learned at the East Coast Kettlebell Conference.

WOD

2 minutes of jump rope

1 minute of kettlebell swings

1 minute of squats

2 minutes of jump rope

1 minute of kettlebell high pulls

1 minute of reverse lunges

2 minutes of jump rope

1 minute of kettlebell swings

1 minute of jump squats

2 minutes of jump rope

1 minute of kettlebell high pulls

1 minute of split squats

Monday Classes Are As Scheduled

Monday classes are as scheduled for Memorial Day, 9:00am and 6:30pm.

5/26/06 WOD

Tabata Sit Ups

400 M Run

Tabata Flutter Kicks, alternating horizontal and vertical

400 M Run

Bottom to Bottom Tabata Squats

400 M Run

Tabata Leg Raises

400 M Run

Tabata Push Ups

400 M Run

5/25/06 WOD

In the infamous words of the Underground Strength Coach, 'East Coast Baby!'

This was late Sunday afternoon so we apologize for not getting everyone in. Awesome weekend guys, everyone did great!

WOD

3 Rounds

20 Cleans

20 High Pulls

20 Snatches

5/24/06 WOD

Cathy and Lindsey

50 Push Ups

50 Squats

50 Sit Ups

50 Pull Ups

50 Lunges

50 Leg Raises

5/23/06 WOD

5 Rounds

5 Double Clean and Press

5 L/R Snatches

5 L/R Rows

10 Swings

05/22/06 WOD

Iron Cross Push Ups @ the East Coast Kettlebell Conference

Jeff Bell

3 Rounds

20 Kettlebell High Pulls

20 Box Jumps

20 Sandbag Cleans

5/21/06 WOD

Relax

5/20/06 WOD

30 Walking Swings

30 Push Ups

30 Lateral Swings. lead with right

30 Push Ups

30 Walking Swings

30 Push Ups

30 Lateral Swings, lead with left

30 Push Ups

East Coast KB Conference Starts Tomorrow!

250 Kettlebell Snatches.
250 Kettlebell Cleans.
250 Kettlebell Jerks.

Switch hands as you wish.

For time.

BJJ

Brazilian Jiu-Jitsu or Bella, Jedi, and Judo

We choose both! Come to the Jiu-Jitsu open house on June 3rd and 4th from 10am - 4pm.

Today's WOD

5 Rounds

20 High Pulls

20 Walking Swings

20 Cleans

5/16/05 WOD

How many rounds in 20 minutes of

15 sit ups

15 leg raises

15 push ups

5/15/06 WOD

10 Rounds

5 Deadlifts

10 Sandbag Shouldering

10 L/R Rows

05/14/06 WOD

10 Jerks

01 Pull Up

09 Jerks

02 Pull Ups

08 Jerks

03 Pull Ups

07 Jerks

04 Pull Ups

06 Jerks

05 Pull Ups

05 Jerks

06 Pull Ups

04 Jerks

07 Pull Ups

03 Jerks

08 Pull Ups

02 Jerks

09 Pull Ups

01 Jerk

10 Pull Ups

Jiu-Jitsu at CrossFit Philly

Jiu-Jitsu with Noah Spear begins on Thursday, June 1st at 8pm.

We will be having an open house with Jiu-Jitsu demonstrations and bbq on Saturday, June 3rd.

5/13/06 WOD

8 double clean and presses,

keep the weight racked for 20 walking lunges,

10 front squats

5 rounds

5/12/06 WOD

50 Push Ups, 25 Pull Ups

40 Push Ups, 20 Pull Ups

30 Push Ups, 15 Pull Ups

20 Push Ups, 10 Pull Ups

10 Push Ups, 5 Pull Ups

05/11/06 WOD

3 Rounds

50 Squats

40 Lunges

30 Burpees

20 Push Ups

10 Tuck Jumps

We love when you have fun!

We are accepting registrations for the next camp, May 15th - June 9th. We know how much you enjoy working out with your friends and family, so to help you get them in here we're offerring a

Buy One Get One Half Off Sale for new members. Check out CrossFit Camp for more details.

05 10 2006 WOD

4 Rounds

30 Wall Ball Shots

30 Jumping Pull Ups

400 m Run

5/9/06 WOD

3 Rounds

10 Sandbag Cleans

10 Pull Ups

10 L/R Dumbbell Snatches

10 Dips

10 Jump Squats

Sub in implements where necessary.

4/25/06 WOD

21 - 15 - 9

Jumping Pull Ups

Box Jumps

Swings

21 reps of each drill, 15 reps of each drill, 9 reps of each drill

4/20/06 WOD

10 Rounds

5L/R Snatches
5 Thrusters
5 Pull Ups

April Group Workout

Thanks to everyone who was able to make it today! If you weren't, we hope you can next time.

We had CrossFitters come from upstate PA, NJ, and VA. It was great to meet everyone!

Take it easy today!

50 squats

40 reverse lunges

30 sit ups

20 push ups

10 pull ups

10 am tomorrow morning until ??

good workout, good people,

good fun, good food,

good times.

Are you ready for Saturday?

04/06/06 WOD

10 L/R High Pulls

20 Tuck Jumps

9 L/R High Pulls

18 Tuck Jumps

8 L/R High Pulls

16 Tuck Jumps

Work you way down to

1 L/R High Pulls

2 Tuck Jumps

Philly Fit Challenge Team

On Saturday morning we challenged the Philly Fit Challenge Team to a CrossFit Philly workout and they did awesome! We showed them kettlebell swings, some of our rope drills, how to use the rings and some killer moves on the TRX system. They got to experience bottom to bottom tabata squats and three rounds of fight gone bad. LaTonza and Joanna were troopers, we hope they come back to visit us soon.

Today's WOD

Fran

21-15-9

Thrusters

Pull Ups

3/31/06 WOD

The Kettlebell Power Bomb at the USC Seminar

3/31/06 WOD

3 Rounds

30 High Pulls

30 Box Jumps

30 Med Ball Thrusters

3/29/06 WOD

5 Rounds

20 Box Jumps

20 Push Ups

20 Thrusters

3/27/06 WOD

40 Wall Ball Shots, 40 Med Ball Slams

30 Wall Ball Shots, 30 Med Ball Slams

20 Wall Ball Shots, 20 Med Ball Slams

10 Wall Ball Shots, 10 Med Ball Slams

East Coast Kettlebell Conference

Check out this line up

Jeff Martone
Steve Cotter
Zach Even-Esh
Jason C. Brown
Pamela MacElree

All together for the first time, for two entire days of high-quality, hands-on kettlebell action like you've never seen before. Right here at CFP!

We've got an early bird rate up, but only until the end of the month, once April 1st rolls around the price is going up, no joke.

Go here for more details on the more than 16 hours of instruction: http://www.crossfitphilly.com/KettlebellConference.html

Fireman Carries

Go to the track with your training partner.

Fireman carry your training partner for 400 meters, then switch. Run 400 meters together and then repeat as many times as you can.

You can put your partner down as often as necessary but your goal is to go 400 meters with no rest. Once you can go 400 meters increase the distance to 800 meters.

This is brutal work and you must trust the person you train with.

3/24/06 WOD

Push Press 5, 4, 3, 2, 1

OH Squat 5, 4, 3, 2, 1

Increase the weight as the reps decrease.

Bottom to bottom tabata squats and push ups.
squat for 20 seconds, rest for 10 seconds for 4 minutes
push ups for 20 seconds, rest for 10 seconds for 4 minutes

The rest for squats is the bottom position of the squat, don't bring your butt up and don't rest your arms on your legs. The rest for push ups is the bottom position of the push up. Count your reps each time.

St. Patrick's Day WOD

Run 5K

3/16/06 WOD

5 Rounds

10 Hanging Leg Raises

10 Sit-Ups

10 Squats

10 Jump Squats

3/15/06 WOD

10 L/R Snatches
10 Dips
9 L/R Snatches
9 Dips

Work your way down to
1 L/R Snatches
1 Dip

Complexes

Perform with one arm, then the other. Use a DB or KB.

1 Deadlift
1 High-Pull
1 Snatch

2 Deadlifts
2 High-Pulls
2 Snatches

3 Deadlifts
3 High-Pulls
3 Snatches

4 Deadlifts
4 High-Pulls
4 Snatches

5 Deadlifts
5 High-Pulls
5 Snatches.

Next Group Workout

Just a reminder for the busy calendars:

The next CFP group workout will be on

Saturday, April 8th at 10 am.

All are welcome to attend. This is a great chance to introduce someone to CrossFit that has been skeptical or unsure. After the workout you're more than welcome to stick around and chat with everyone or offer up a challenge.

We hope to see you there!

3/11/06 WOD

Run 400m

15 Push Ups

4 times

3/10/06 WOD

Go outside Philly!!!!!!

20 Squats, 10 Push Ups, 10 Burpees

10 Rounds

3/9/06 WOD

Every minute on the minute for 20 minutes perform a

Dbl Clean, Press L, Press R, Dbl Press, Front Squat

3/8/06 WOD

15 Lateral Thursters

10 Push Ups

Work for 3 minutes

Rest for 1 minute

20 minutes total

3/4/06 WOD

500 squats for time

250 push ups for time

3/3/06 WOD

10L/R high pulls, cleans, and swings

9L/R high pulls, cleans, and swings

8L/R high pulls, cleans, and swings

7L/R high pulls, cleans, and swings

6L/R high pulls, cleans, and swings

5L/R high pulls, cleans, and swings

4L/R high pulls, cleans, and swings

3L/R high pulls, cleans, and swings

2L/R high pulls, cleans, and swings

1L/R high pulls, cleans, and swings

Perform all movements of one set with one arm before switching to the other. Post to comments.

BW WOD

Deck Squats 10
Burpees 10
Jump Squats 10
Push Ups 10

5 Rounds