Oi Be, Campeao de Judo

10 Push-ups
20 Squats
30 Leg Lifts
40 Bridges
50 Mountain Climbers
40 Bridges
30 Leg Lifts
20 Squats
10 Push-ups

For time.

JDRF Walk October 29th

On October 29th CrossFit Philly will be at the Art Museum Steps walking to support the JDRF. If you'd like to walk as a member of the team please sign up here...

http://walk.jdrf.org/index.cfm?fuseaction=extranet.personalpage&confirmid=86386960

This is a 3 mile walk that can also be completed as a run, for all the Wanderers out there. This is a family event, you can bring children, family, friends, pets, whomever.

Come and be a part of our team!!

We look forward to seeing you there.

09/12/06 WOD

5 Dips

10 Pull Ups

15 Rows

20 Push Ups

3 Rounds

10 KB Snatches R 10 KB Snatches L
20 KB High-Pulls
20 Push-ups

9 KB Snatches R 9 KB Snatches L
18 KB High-Pulls
18 Push-ups

Work down by one until you reach:
1 KB Snatch R 1 KB Snatch L
2 High-Pulls
2 Push-ups

CrossFit Philly in Rio De Janeiro

Who's up for a field trip?

WOD

20 Snatches

400m Run

20 Cleans

400m Run

20 Jerks

400m Run

20 Swings

400m Run

New Camp Session Starts Monday

WOD

An oldie but goodie

4 Rounds

24 Squats

24 Jump Squats

24 Reverse Lunges

24 Jumping Lunges

New CrossFit Philly Journal

Check out the CrossFit Philly Journal, just released this month. Sign up for our newsletter online to recieve your copy every month.

http://www.crossfitphilly.com/CFPJournals.html

Today's WOD
50
Squats, Swings, Med Ball Slams, Box Jumps, Push Presses

40
Squats, Swings, Med Ball Slams, Box Jumps, Push Presses, Reverse Lunges

30
Squats, Swings, Med Ball Slams, Box Jumps, Push Presses, Reverse Lunges, Sit Ups

20
Squats, Swings, Med Ball Slams, Box Jumps, Push Presses, Reverse Lunges, Sit Ups, Push Ups

10
Squats, Swings, Med Ball Slams, Box Jumps, Push Presses, Reverse Lunges, Sit Ups, Push Ups, Pull Ups

New World Champion! Para Bens Campeao

Ken Primola made us all proud as he went to Brasil and came back the 2006 CBJJ World Champion. It's an honor having you under our roof.

09/05/06 WOD

We know how hard you train. Check out the active, performance, and health lines to take your training to the next level.

WOD

5 Snatches

5 Dips

5 Pull Ups

5 Push Ups

10 Rounds

Labor Day WOD

If you have access to gym equipment...
10 High Pulls
10 Cleans
10 Snatches
All left then right. Work your way down to 1 rep of each.

If you're only using bodyweight...
20 Squats
20 Walking Lunges
20 Push Ups
Keep the walking lunges constant, decrease the squats and the push ups by 2 until you get to 2.

09/01/06 WOD

Lamont Lister in the black shorts, won with a TKO in the second round.

WOD

3 Rounds

30 Box Jumps

30 Jumping Pull Ups

30 Wall Ball Shots

30 Med Ball Slams

30 Swings

Labor Day, No Classes

We will be closed on Labor Day. Regular group workout schedules resume on Tuesday, September 5th. Have a safe and relaxing holiday weekend.

WOD

5 Pull Ups

10 Push Ups

15 Squats

800 M Run

4 Rounds

08/30/06 WOD

Jason's back, and you thought my workouts were hard.

30 burpees 30 push presses

25 burpees 25 push presses

20 burpees 20 push presses

15 burpess 15 push presses

10 burpess 10 push presses

5 burpees 5 push presses

08/29/06 WOD

The Deck of Cards

Hearts = Cleans

Diamonds = Push Ups

Clubs = Snatches

Spades = Squats

Jokers = Pull Ups

Face Cards = 10, Aces = 11, Jokers = 12, All other cards are their value. Try working with double KBs or DBs or a barbell.

Go through the entire deck of card performing the movements at the prescribed reps.

08/28/06 WOD

25 Swings

400M Farmers Walk

25 Swings

400M Farmers Walk

25 Swings

400M Farmers walk

25 Swings

400M Farmers Walk

08/26/06 WOD

Snatch x 3

Pull Ups x 3

Clean x 3

Push Ups x 3

4 Rounds

08/25/06 WOD

Dan, Are you alive?

10 Rounds

5 Pull Ups
10 Push Ups
15 Squats

08/24/06 WOD

Clean and Jerk, 10 x 3

Ring Dips, 10 x 3

Perform all Clean and Jerk sets and Ring Dip sets back to back.

08/23/06 WOD

5 rounds of 10 reps each

Squat Cleans

Push Ups

Reverse Lunges

Pull Ups

Snatches

Burpees

Knees to Elbows

08/22/06 WOD

Last night's group workout was designed at random by our members and they didn't even know they were doing it. Try it.

4 Rounds

15 Jump Squats

14 DB Rows and Push Ups

12 Squats

9 Swings

10 Pledge Push Ups

6 Push Presses

8 Reverse Lunges

400m Run

08/21/06 WOD

Team workouts within larger group workouts is a great way to motivate everyone to work together. Randomly putting teams together creates mini groups with different strengths and weaknesses.

WOD

Jerks 3L/R

Pull Ups 3

Push Ups 3

10 Rounds

08/19/06 WOD

Jed from the Diesel Crew explains the mechanics of lifting stones.

5k Trail Run

08/18/06 WOD

10 Sledge Strikes L/R

20 Sandbag Shouldering

10 Push Ups

400M Run

3 Rounds

08/17/06 WOD

Jake and Gabby do Push Ups with Mom.

WOD

5 Rounds

2 minutes on the agility ladder

5 pull ups

10 push ups

15 hanging leg raises

If you don't have an agility ladder use your imagination, sticks from the backyard, string, chalk on sidewalk, you get the picture.

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