06/30/06 WOD

20 Swings, Squats, Lunges, High Pulls, Push Presses, Push Ups

18 Swings, Squats, Lunges, High Pulls, Push Presses, Push Ups

16 Swings, Squats, Lunges, High Pulls, Push Presses, Push Ups

14 Swings, Squats, Lunges, High Pulls, Push Presses, Push Ups

12 Swings, Squats, Lunges, High Pulls, Push Presses, Push Ups

10 Swings, Squats, Lunges, High Pulls, Push Presses, Push Ups

Here's your chance...

to Suffer on a Saturday.

You've been demanding a Saturday workout for months, so here's your chance to prove just how dedicated you are.

Saturday, July 8th at 9:00 am, sharp!


This workout is not included in your monthly rate, there will be an additional fee of $20 for this Saturday Morning Workout.

Are you a Sufferer or a Sissy?

06/29/06 WOD

50 Box Jumps

50 Jumping Pull Ups

50 Swings

50 Leg Raises

50 Push Presses

50 Wall Ball Shots

50 Burpees

100 Jumping Jacks

06/27/06 WOD

500 Swings For Time

Here's a nice story about some of our CrossFitters. Good Job.

http://www.wanderersrunningclub.org/events_recent/2006-06-vermont.html

06/26/06 WOD

Make your pressing more challenging by using different grips.

5 Strict Presses

10 Push Presses

15 Thrusters

20 Jerks

3 Rounds

06/21/06 WOD

50 Box Jumps
50 Swings
50 Reverse Lunges


3 rounds for time. Finish with a cold shower.

06/20/06 WOD

20 High Pulls

20 Push Ups

400 m Run

16 High Pulls

16 Push Ups

400 m Run

12 High Pulls

12 Push Ups

400 m Run

8 High Pulls

8 Push Ups

400 m Run

4 High Pulls

4 Push ups

400 m Run

06/19/06 WOD

3 Individual Rounds for time

10 Cleans

20 Swings

10 Push Ups

6/18/06 WOD

9 Rounds

5 Snatches

5 Cleans

11 Jerks

6 Swings

Thanks Micheal

06/16/06 WOD

3 Rounds

50 Wall Ball Shots

50 Med Ball Slams

50 Burpees

06/15/06 WOD

20 Reverse Lunges

15 Sit Ups

10 Push Ups

5 Pull Ups

Complete as many rounds as possible in 20 minutes.

06/14/06 WOD

250 Med Ball Slams for Time

06/13/06 WOD

100 High Pulls, 50 Push Ups

90 High Pulls, 45 Push Ups

80 High Pulls, 40 Push Ups

70 High Pulls, 35 Push Ups

60 High Pulls, 30 Push Ups

50 High Pulls, 25 Push Ups

40 High Pulls, 20 Push Ups

30 High Pulls, 15 Push Ups

20 High Pulls, 10 Push Ups

10 High Pulls, 5 Push Ups

Unlimited Camp Sessions Only $107

The next 4 week camp session starts this week, with the option to take unlimited classes (meaning you come as many times a week as you'd like) for only $107. Click on the link above for more details.

06/11/06 WOD

21 - 15 - 9

Snatches

Dips

06/10/06 WOD

40 Swings, 20 Pull Ups

36 Swings, 18 Pull Ups

32 Swings, 16 Pull Ups

28 Swings, 14 Pull Ups

24 Swings, 12 Pull Ups

20 Swings, 10 Pull Ups

16 Swings, 8 Pull Ups

12 Swings, 6 Pull Ups

8 Swings, 4 Pull Ups

4 Swings, 2 Pull Ups

06/09/06 WOD

3 Rounds

30 Box Jumps

30 Push Ups

30 Swings

30 Jumping Pull Ups

30 Leg Raises

Compare to...

Erik 14:26

Cathy 16:18

Mark 16:51

Conrad 22:11

06/08/06 WOD

5 - 1 minute Rounds of

Box Jumps

KB Swings

Med Ball Slams

Knees to Elbows

Push Presses

06/07/06 WOD

21 - 15 - 9 Reps of

Clean Squat into an Overhead Press

Pull Ups

06/06/06 WOD

Monday Night

10 Rounds

1 min Burpees

1 min Mountain Climbers

Debate: Fruit or Donut?

Post thoughts to comments.

WOD

5 Rounds

10 Deadlift

20 Swings

10 Push Ups

06/05/06 WOD

100 Swings

50 Push Ups

100 High Pulls

50 Pull Ups

Sunday Schedule

Open House from 10am - 4pm

11:30 - 12:00 Jiu-Jitsu Demo

12:10 - 12:40 CrossFit Demo

2:30 - 3:00 Jiu-Jitsu Demo

3:10 - 3:40 CrossFit Demo

Anytime there is no scheduled demo we will be available to answer questions. Food will also be available.

OPEN HOUSE

WOD

Deadlift

Swings

Push Ups

21-15-9 Reps

Friday AM crew kicks A$$

The Friday morning crew pulled out all the stops this morning, and blew through 'The Filthy Fifty' practically with ease. We also had a visiting CrossFitter from Virginia, thanks for stopping by MK!

WOD

3 Rounds

50 Squats

40 Push Ups

30 Sit Ups

20 Lunges

10 Pull Ups

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.