
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.
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:
Scaling Options:
L1) 4 rounds.
L2) 3 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 rest between rounds.
Up for a challenge? Wear a weight vest! (30/20)
Congrats to Kristin D who hit her first weight vest WOD!
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:
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:
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
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:
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
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:
Cindy
As many rounds as possible in 20 minutes of:
Mary
As many rounds as possible in 20 minutes of:
Murph
For time:
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:
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
On Sunday we hit the CFSP Hero workout, “Derek”.
Warmup
Rolling
Joint Prep
Gymnastics Day 2
WOD
5 rounds for time of:
*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
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:
WOD
2011 South Philly Rumble WOD 2
In teams of 4, for time:
1 person working on an exercise at a time.
Rower must be in constant motion until the 2k is complete.