08/16/06 WOD

4 Rounds

20 Cleans

40 Walking Lunges

20 Snatches

08/15/06 WOD

Chipper

40 Swings

40 Box Jumps

40 Push Presses

40 Knees to Elbows

40 Reverse Lunges

40 Shoulder to Shoulder Thrusters

40 Push Ups

40 Med Ball Slams

40 Overhead Throws

40 Sit Ups

Oi from Brasil

Well, after sitting at the airport in Atlanta for an extra 8 hours we finally made it. Weather is beautiful. I`m sure everyone is working harder than me but \i´ll try to get mine in as well. \see everyone soon.

08/13/06 WOD

10 Push Ups

20 Overhead Squats

10 Rounds

08/11/06 WOD

Fly or Drive to Atlanta to the CF Cert this weekend? I am thinking I'd be more sane if I drove, but I'm chancing it at the airport.

Erik and Jason we wish you were both coming with us!

WOD
5 K

08/10/06 WOD

"This was a rough one."

Every minute one the minute for 24 minutes perform 30 total reps of the following movements, swings, clean, snatch, push ups

In the first minute do swings, in the second do cleans, in the third do snatches, in the fourth do push ups, in the fifth minute start over with swings.

Upcoming CrossFit Philly Camp Dates

The next camp starts the week of August 14th.

The following are dates of future camps...

September 11th

October 9th

Current rates are

$97 for twice a week

$107 for unlimited

08/09/06 WOD

10 Push Ups

20 Walking Swings Downhill

20 Walking Swings Uphill

10 Push Ups

15 Walking Lunges Downhill

15 Walking Lunges Uphill

10 Push Ups

10 Push Ups
10Walking Swings Downhill
10 Walking Swings Uphill
10 Push Ups
5 Walking Lunges Downhill
5 Walking Lunges Uphill

08/08/06 WOD

Deadlift

Snatches

3 Reps each

Start with a moderate weight and increase the load

work for 10 rounds

08/07/06 WOD

50 Swings

50 Box Jumps

50 High Pulls

100 Jumping Pull Ups

50 Push Presses

50 Lunges

50 Wall Ball Shots

50 Med Ball Slams

100 Sit Ups

08/05/06 WOD

20 High Pulls

400 M Run

20 Push Ups

16 High Pulls

400 M Run

16 Push Ups

12 High Pulls
400 M Run
12 Push Ups

8 High Pulls
400 M Run
8 Push Ups

4 High Pulls

400 M Run

4 Push Ups

08/04/06 WOD

4 Rounds

10 Thrusters

40 Walking Lunges

10 Swings

CrossFit Fairfax, VA Fundraiser

If you are in or around Fairfax, Virginia on August 12th, they'll be having a Fight Gone Bad Fundraiser in support of fallen police officers.

http://www.crossfit.com/cf-affiliates/fallenofficerposter.jpg

If you can make it or know someone who can please let them know that you'll be coming down.

WOD

1 minute rounds of

Swings

Jumping Pull Ups

Squats

High Pulls

Push Ups

Complete 4 times

08/02/06 WOD

REST, you'll need it for when we return.

Group Workouts This Week

Thursday 7pm

Friday 9am

Saturday 9am

08/01/06 WOD

21 Push Presses

21 High Pulls

400 m Run

15 Push Presses

15 High Pulls

400 m Run

9 Push Presses

9 High Pulls

400 M Run

07/31/06 WOD

WOD

50 Squats

20 Push Ups

50 Lunges

20 Push Ups

50 Squat Jumps

20 Push Ups

50 Jumping Lunges

20 Push Ups

100 Rep Rounds

20 High Pulls

10 Thrusters

20 Sit Ups

20 BW Squats

10 Push Ups

10 Lunges

10 Pull Ups

5 Rounds. Rest 1 minute between rounds.

Saturday Workout Aug 5th 9am

Since we will be out of town July 31st - Aug 2nd we will be holding a workout on Saturday, August 5th at 9am. No additional fee for CrossFit Camp members. Drop ins are welcome.

The only classes we will have next week are

Thursday, 7pm

Friday, 9am

Saturday, 9am

07/26/06 WOD

20 Swings, 20 Push Ups

18 Swings, 18 Push Ups

Work down in increments of 2 until you get to 2

07/25/06 WOD

Last night's team workout looked like this...

100 Swings

50 Push Presses

200 BW Squats

25 Pull Ups / 100 Jumping Pull Ups

100 Sit Ups

50 Burpees

1 Mile Run

Try it individually.

Please Read July 31, Aug 1, and Aug 2

We wanted to remind everyone that we will be closed on July 31, Aug 1, and Aug 2 (that's Monday - Wednesday of next week.)

Please make a note of it in your calendars.

Regular sessions resume on Thursday, August 3, 2006.

Today's WOD

3 Rounds

20 Thrusters

20 Jumping Pull Ups

20 Jumping Lunges

200m Sprint

07/22/06 WOD

Mark and Brian doing a little bit of resistance running.

WOD

Use 3 different weights. Perform 5 snatches with the heaviest, 10 snatches with the middle weight, and 20 snatches with the lightest weight. Between each set of snatches perform 20 push ups. Complete 5 rounds.

Skill Sessions

We will be conducting skill sessions a half hour before every evening camp workout. Each week will have a different focus. There is no additional charge for this service.

WOD

Run for 30 minutes,

record the distance

Kettlebell Class for Grapplers

For 8 weeks, beginning September 12, 2006 CFP will be holding a Kettlebell Class designed specifically for Grapplers. Go here for more details http://www.crossfitphilly.com/page/page/3648564.htm

WOD

Clean, High Pull, Snatch

7 sets of 3

Perform all of the movements in one set on one arm before switching to the other.

07/19/06 WOD

"Jeremy"

Three rounds,

21-15- and 9 reps, for time of:

Broomstick overhead squats

Burpees

07/18/06 WOD

Keep it cool. What's a little sweat amongst friends. Tonight's CrossFit Camp will be on location at CrossFit Philly.

WOD

Take 4 different weights. Set them in a row from lightest to heaviest. Starting with the heaviest and finishing with the lightest perform 3, 6, 9, 12 reps per arm of

High Pull

Clean

Jerk

Snatch

Complete the list of movements 2 times.

BRING WATER!!!

Please bring water to ALL of your workouts, it will be very hot this week, hydration is very important.

WOD

60 Squats

20 Push Ups

800 m Run

30 Squats

800 m Run

15 Squats

20 Push Ups

07/15/06 WOD

20 Swings, Push Ups, Squats, Pull Ups

18 Swings, Push Ups, Squats, Pull Ups

16 Swings, Push Ups, Squats, Pull Ups

14 Swings, Push Ups, Squats, Pull Ups

12 Swings, Push Ups, Squats, Pull Ups

10 Swings, Push Ups, Squats, Pull Ups

8 Swings, Push Ups, Squats, Pull Ups

6 Swings, Push Ups, Squats, Pull Ups

4 Swings, Push Ups, Squats, Pull Ups

2 Swings, Push Ups, Squats, Pull Ups

07/14/06 WOD

3 Double Presses

3 Push Presses

3 Jerks

Increase the load from the press to the to push press to the jerk. 7 Rounds with adequate rest time.

World Champions at Crosfit Philly

World Jiu Jitsu Champion Professor Noah Spear and Brasilian Champion Michel Porfirio offer classes at CrossFit Philly.

Click here for more info:
http://www.crossfitphilly.com/BJJ.html

or:
http://www.spearjj.com/Spear%20Jiu%20Jitsu%20Academy/Welcome.html

07/13/06 WOD

One of our favorites

4 Rounds for Time

24 Squats

24 Jump Squats

24 Reverse Lunges

12 Jumping Lunges

07/12/06

Power Couplet Supreme:

10x3 Snatches coupled with clapping -push-ups.

10x 3 Jerks coupled with clapping pullups.

Maintain Speed of movement.

07/11/06 WOD

4 Rounds

25 Clean, Front Squat, Thruster Complex

50 Walking Lunges

25 High Pulls

07/10/06 WOD

21-15-9

Box Jumps

Knees to Elbows

Sit Ups

Pull Ups

07/09/06 WOD

WOD

400m walk with shouldered sandbag

20 push ups

400m farmers walk

15 push ups

400m overhead walk

10 push ups

400m zercher walk

5 push ups

Thank You Saturday Sufferers

Nice work this moring, it was brutal, but look at those happy faces!

WOD

Run around like a kid for 20 minutes.

What's the story of these 8 old bells?

The first person to tell us the most accurate story of how we acquired this set of kettlebells wins a CrossFit Philly t-shirt.

Today's WOD Outside

10 push ups

20 squats

Complete as many rounds as possible in 20 minutes.

07/06/06 WOD

U.S. Olympic Bobsled Team Hopeful

Ethan Albrecht-Carrie and CFP Friend Erik Preston

30 Swings

30 Box Jumps

30 Push Presses

30 Swings

30 Box Jumps

30 Push Presses

30 Push Ups

30 Swings

30 Box Jumps

30 Push Presses

30 Push Ups

30 Wall Ball Shots

07/05/06 WOD

The RKC Armbar

20 Lateral Thrusters

20 Push Ups

20 Weighted Walking Lunges

20 Burpees

4 Rounds

07/03/06 WOD

30 Push Ups

60 Squats

30 Pull Ups

60 Lunges

30 Dips

60 Jump Squats

30 Squat Thrusts

60 Sit Ups

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