Ball Carries

Saturday’s CrossFit workout featured a 400m Run carrying a medicine ball. Lugging that ball around the block really took a lot out of you, didn’t it?

Warmup
Rolling
Joint Prep
Gymnastics Day 2

WOD
5 rounds for time of:

• 400 m Run with a Ball (30+/20+lb)
• 40 ft. Broad Jump Burpees
• 10 Push Press (95/65lb)
• 15 Kettlebell Sumo Deadlift High Pulls (32/24kg)
• 40 ft. Broad Jump Burpees

Scaling Options:
L1) 4 rounds.
L2) 3 rounds.

Snatch and 2 Rounds

We practiced the Snatch in Friday’s CrossFit class – congrats to Jenn P, Susie, Lindsey H, James W, Jarett & Kyle for getting cleared to work on the full Snatch!

Warmup
Rolling
Joint Prep
Burgener Warmup

Strength WOD
Snatch
15 minutes, working to a heavy single.

Not cleared on the Snatch? Practice the High Hang Power Snatch.

Conditioning WOD
2 rounds, for total reps:

• 1 minute Abmat Situps
• 1 minute Pushups
• 1 minute Squats
• 1 minute Kettlebell Swings (24/16kg)

1 minute rest between rounds.

Up for a challenge? Wear a weight vest! (30/20)
Congrats to Kristin D who hit her first weight vest WOD!

Blanche

Thursday’s Advanced CrossFit workout featured consecutive reps… if you missed a Double Under, you had to start over again, until you achieved 20 in a row. It was Dennis‘ first Advanced WOD – welcome to the team!

Warmup
Rolling
Joint Prep
Gymnastics Day 2

Skill Work
Pullups
Practice Kipping & Butterfly, with chest-to-bar.

WOD
“Blanche”
5 rounds for time of:

• 5 Handstand Pushups
• 10 Pistols (5 per leg)
• 15 GHD Situps
• 20 Consecutive Double Unders
• 250 m Row

Run, Fran, Run!

One of our favorite CrossFit benchmarks is the classic workout “Fran”. On Thursday, we decided to make this already difficult WOD even harder. Congrats to Arajua & Nicole D who started out their day by getting their first ring dips!

Warmup
Rolling
Joint Prep
Gymnastics Day 1

Several people moved up in the Gymnastics Warmup – nice work, Polo, Malika, Julia, Les, Andrew & John Z!

Strength WOD
Ring Dips
15 minutes, working to a 5-rep max.

Conditioning WOD
For time:

• 400 m Run
• 21 – 15 – 9 reps of:
• Thrusters (95/65)
• Kipping Pullups
• 400 m Run

Scaling Options:
No Kip? Sub is jumping pullups @ 2x/reps
L1) 400 m Run | 18-12-6 | 400 m Run
L2) 400 m Run | 15-10-5 | 400 m Run

Deadlifts and an All-Out Sprint

We hit the Deadlift on Wednesday, going for sets across at a challenging weight. Congrats to all the folks who were cleared on their Deadlift form: Lindsey H, Tom P, Josh, Doyle, Jarett & John K!

Warmup
Rolling
Joint Prep
Olympic Warmup – Clean & Jerk

Nice job to Ant A & Tocci, who both moved to a new level of the Oly warmup!

Strength WOD
Deadlift
3 – 3 – 3 – 3 – 3
For sets across, using 85% of your current 3-rep max.

Not cleared? Do 5 – 5 – 5 – 5, using 75-85% of your 5-rep max.

Conditioning WOD
For time:

• 50 Double Unders
• 40 Abmat Situps
• 30 Box Jumps (24/20″)
• 20 Ball Slams (30/20lb)
• 10 Burpees

Rest to recovery and go again! Everyone goes through 2x.




Scaling Options:
No Double Unders? Sub Tuck Jumps @ 1.5x/reps.
L1) 30 DU | 25 Situp | 20 Box Jump | 15 Slam | 10 Burpee

WHITEBOARD WHITEBOARD 2 WHITEBOARD 3
posted by Wil

Who’s Your Valentine?

Whether or not you celebrate Valentine’s Day, you have to admit that getting to choose your own Benchmark Workout on Tuesday was pretty cool. Congrats to Kristin D for doing her first WOD with unassisted kipping pullups, and to Marc L for cutting 9:35 from his previous “Angie” PR!

Warmup
Rolling
Joint Prep
Kettlebell Warmup

Shout-outs to Erin F, Pete, & Derek, who all moved up in the Kettlebell Warmup!

WOD
Choose ONE of the following workouts:

Angie
For time:

• 100 Kipping Pullups
• 100 Pushups
• 100 Abmat Situps
• 100 Squats

Cindy
As many rounds as possible in 20 minutes of:

• 5 Kipping Pullups
• 10 Pushups
• 15 Squats

Mary
As many rounds as possible in 20 minutes of:

• 5 Handstand Pushups
• 10 Pistols
• 15 Kipping Pullups

Murph
For time:

• 1 mile Run
• 100 Kipping Pullups
• 200 Pushups
• 300 Squats
• 1 mile Run

Presses and Twelve Minutes

Our CrossFit crew started off the week with the Press, working to a new 3-rep max. Congrats to Jenn P, Rebekah, Jarett, & James C for passing their form check on the press!

Warmup
Rolling
Joint Prep
Olympic Warmup – Snatch

Hard work pays off – Les, Brian V, Jenn P & James C all moved up in the Olympic Warmup!

Strength WOD
Press
3 – 3 – 3 – 3 – 3

Conditioning WOD
As many rounds as possible in 12 minutes of:

• 10 Wall Ball Shots (20/14)
• 10 Sumo Deadlift High Pulls (95/65)
• 20 Abmat Situps
• 20 Double Unders

Scaling Options:
No Double Unders? Sub is 30 Tuck Jumps per round.
L1) AMRAP in 10 min.
L2) AMRAP in 10 min of: 7 WB | 7 SDLHP | 14 Situp | 14 DU

Derek

On Sunday we hit the CFSP Hero workout, “Derek”.

Warmup
Rolling
Joint Prep
Gymnastics Day 2

WOD
5 rounds for time of:

• 30 Double Unders
• 20 Burpees | Kettlebell Swings (32/24kg) *
• 10 Box Jumps (24/20″)
• 6 Muscle Ups

*Do Burpees in rounds 1, 3, and 5. Swings in rounds 2 and 4

Scaling Options:
No Double Unders? Sub is 45 Tuck Jumps per round.
No Muscle Ups? Sub 2 strict pullups and 1 strict ring dip per rep.
L1) 4 rounds

SPR2

Saturday’s Advanced class hit a team workout. To give them an idea of what they can expect in competitions, we also recruited judges to ensure standards were being met. Thanks for the help, judges!

Warmup
Rolling
Joint Prep
Gymnastics Day 1

Skill Work
Snatch Technique:

• Snatch Pulls – refine the scoop
• Snatch Balance – focus on speed
• Snatch

WOD
2011 South Philly Rumble WOD 2
In teams of 4, for time:

• 2,000 m Row
• 100 Pullups (C2B)
• 100 Thrusters (95/65lb)
• 150 Kettlebell Swings (24/16kg)
• 200 Burpees

1 person working on an exercise at a time.
Rower must be in constant motion until the 2k is complete.