Fearless Athletics
We want you in the kitchen! Let us help you “health-ify” your favorite meals with a recipe redesign workshop and a potluck dinner / recipe swap.
The first national CrossFit style competition for novices and intermediates. No scaling needed!
Join us for the second annual South Philly Rumble! Co-ed teams of six people will be showing off their skills and proving what they’re made of through a fun-filled day of friendly competition.
We ran our Bootcampers through the Gauntlet on Saturday, encouraging them to get through a benchmark workout as quickly as possible … 2 or 3 times.
WOD 1
“The Bootcamp Gauntlet”
For time:
Rest to recovery and go again!
Everyone goes 2 or 3 times.
WOD 2
Partner Up:
First partner does 10 Wall Ball while the other does as many situps as possible.
Switch and repeat.
Your score is the total number of situps completed in 6 minutes.
Friday’s Bootcamp got a fun team workout in to close out the week. There was some great attendance, so we were able to break up into two teams at each class to give folks head-to-head competition.
WOD
“Team Races with the Toys”
Do an exercise, and earn a point in that category for your team.
Team that wins the most categories after 12 minutes wins the game.
Round 1
Round 2
Our Thursday Bootcamp hit a workout with a descending ladder that segued right into another ladder, this time ascending in reps. We finished off with a fun little partner workout.
Endurance WOD
For time:
10-9-8-7-6-5-4-3-2-1 of:
then
1-2-3-4-5-6-7-8-9-10 of:
Sprint WOD
Partner Up – As many rounds as possible in 12 minutes of:
1 person works on the reps while the other runs 2 sets of suicides.
Switch and repeat, picking up in the round where your partner left off.
We took advantage of the mild weather to hit a Bootcamp Benchmark on Wednesday – “The Big Nasty”. This one is a leg burner, which is great because it takes your mind off of the fact that you can’t breathe!
WOD
“The Big Nasty”
As many rounds as possible in 30 minutes of:
Compare your score to November 24, 2011
Sorry gang, we didn’t get a pic of the scoreboard. Please post your scores to comments!
We hit another team-based workout in Tuesday’s Bootcamp, and didn’t allow more than one person to work on a movement at any given time. To make things more interesting, one person also had to be jumping rope at all times until the work was completed. It was a little rough for the teams to communicate in the beginning of the workout, but after a while they hit their groove and kept things flowing pretty well. Nice work, y’all!
WOD 1
In teams of 4:
1 person on a station at a time. 1 person must be jumping rope at all times.
WOD 2
As many rounds as possible in 8 minutes of:
We kept our circuits short and sweet in Monday’s Bootcamp, sticking to the 8-minute mark.
WOD 1
As many rounds as possible in 8 minutes of:
WOD 2
As many rounds as possible in 8 minutes of:
WOD 3
Every minute, for 8 minutes:
Your score is the total number of situps completed.
We hit three short workouts in Saturday’s Bootcamp, with each decreasing in time so the team could keep the pace and intensity as high as possible.
WOD 1
As many rounds as possible in 10 minutes of:
WOD 2
As many rounds as possible in 8 minutes of:
WOD 3
As many rounds as possible in 6 minutes of:
When the Tabata rolls around, it’s a great reminder that the workout doesn’t need to be a long one to leave you feeling wiped out. Something as simple as 20 seconds of work at an all out effort can leave you really gassed when repeated 8 times.
WOD 1
For total reps:
20 sec work, 10 sec rest for 8 sets. Complete all 8 sets of one exercise before moving on to the next. Rest 1 minute between stations.
WOD 2
5, 6, or 7 rounds for time:
