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WOD 7.29.2014

Congrats to Coach Chris and Coach Lauren for completing the Tour de Shore on Sunday!

Congrats to Coach Chris and Coach Lauren for completing the Tour de Shore on Sunday!

Strength

Press: 5,5,5+ (add weight based on last week’s max set)

Deadlift: 1×5+ (add weight based on last week’s max set)

Metcon

EMOM 10:
Odds: 100m Sprint
Evens: AMRAP DB Push Press

RX: 35/20, if run takes 27 seconds or longer, do 3 burpees
RX+: 50/35, if run takes 24 seconds or longer, do 5 burpees

Score is total Push Press completed MINUS any burpee penalty reps.

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WOD 7.28.2014

Congrats to CFDV couple Josh and Kristen on their engagement!

Congrats to CFDV couple Josh and Kristen on their engagement!

 

Main Site Monday: July 24th, 2014

Triple 3

For time:
Row 3,000 meters
300 Double-Unders
Run 3 miles

RX: Row 1,000 meters, 100 Double-Unders, Run 1 Broomile
RX+: As written; must touch up at garage doors after each Broomile

If you are attempting RX+, be prepared to start at the top of the hour.

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WOD 7.26.2014

Mike Glatts

Mike Glatts

Partner Daniel

For time:

50 Pull-ups
400 meter run
21 Thrusters
800 meter run
21 Thrusters
400 meter run
50 Pull-ups

1 person works at a time. Partners do the full runs together.

RX: 95/65
RX+: 135/95

WOD 7.25.2014

Isha Ailbey

Isha Ailbey


Strength

Press: 5,5,5+ (add weight based on last week’s max set)

Deadlift: 1×5+ (add weight based on last week’s max set)

Metcon

EMOM 10:
Odds: 12 Russian KB Swings
Evens: Max Wallballs

Score is total wallball reps completed.

RX: 53/35
RX+: 72/53

The Last One Done: Words of Wisdom from CrossFit Phoenixville

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WOD 7.24.2014

Christmas-in-July

12 Days of CrossFit

Twelve movements, performed like the song. Do one round of exercise 1. Then one round of exercise 2 and then another round of exercise 1. Then 3, 2, 1, etc.

The exercises are:

1 Walking Lunge 10m
2 Bear Crawl 10m
3 Handstand Pushups
4 Pullups
5 Situps
6 Pushups
7 USA KB Swings (53/35)
8 Goblet Squats (35/25)
9 Knees-to-Elbows
10 Hang Power Cleans (75/55)
11 Plate Press (45/25)
12 Burpees

For time. Post results to Wodify.

Note: The round of 10 has been changed from Sumo Deadlift High Pulls to Hang Power Cleans. 

WOD 7.23.2014

Tommy O'Leary

Tommy O’Leary


Metcon

5 rounds for time:

12 Snatch-Grip Deadlift
9 Power Snatch
6 Overhead Squat

RX: 65/35
RX+: 115/75

Post results to Wodify.

WOD 7.22.2014

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Strength

Bench Press: 5,5,5+ (add weight based on last max set)

Back Squat: 5,5,5+ (add weight based on last max set)

Metcon

5-minute Partner AMRAP:

3 Hang Power Cleans
Performed as I go, you go.

RX: 75/45
RX+: 135/95

Post results to Wodify.

WOD 7.21.2014

gordon

Gordon Marshall and Tom Vogelgesang


Main Site Monday: July 11, 2014

15-minute AMRAP:

5 DB Squat Snatches, Left Arm
5 DB Squat Snatches, Right Arm
50 Double Unders

RX: 50/35

Post results to Wodify.

Living A Year As If It Were My Last

Pistols and Handstands…on a Paddleboard!

WOD 7.19.2014

DelVal Does the Dames Week

Partner Linda

10-9-8-7-6-5-4-3-2-1 reps of:

Deadlift
Bench Press
Squat Clean

1 person works at a time. Reps divided up however you want. 1 barbell per movement per team.

RX:
Deadlift – BW/75%
Bench – 75% BW/25%
Squat Clean – 50% BW/33%

RX+:
Deadlift – 1.5xBW/BW
Bench – BW/33%
Squat Clean – 75% BW/50%

Post results to Wodify.

WOD 7.18.2014

DelVal Does the Dames Week

Nancy

5 rounds for time:

400m Run
15 Overhead Squats (95/65)

Post results to Wodify.

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Flex Friday is canceled tonight!