WOD 9.2.2014




Power Clean: Take 15 minutes to find 1RM.


Thruster Work Capacity Re-Test

Find max unbroken Thrusters in 1 minute. Weight at 60% of 1RM.

Rest 3 minutes, then…


Unbroken Thrusters (reps at 60% of max unbroken set, weight at 60% of 1RM).

Rest 5 minutes, then…


5 Touch and Go Power Cleans

RX: 60% of 1RM
RX+: 70% of 1RM

If a set is broken up (bar is dropped, rep is missed), you may reattempt to do it unbroken until the minute is up. Score is total number of successfully completed touch and go rounds.

Post results to Wodify.

WOD 9.1.2014

There will be ONE class today at 0930 – sign up in Wodify!

Ladies Night!

Ladies Night!

Labor Day Team Chipper

Teams of 4 complete the following:

Run 1 Broomile
500 Situps
400 Double Unders
300 Squats
200 Pushups
100 Pullups
Run 1 Broomile

Every member of your team must be back from the run before beginning the middle portion. All team members may work at the same time, and the reps can be divided up however you want.

In Plastics and Cans, BPA is a Threat to Women

WOD 8.30.2014

Hotshots 19

Six rounds for time of:

30 Squats
19 Power Cleans (135/95)
7 Strict Pullups
Run 400 meters

Post results to Wodify.

We will have ONE class on Labor Day at 0930 – sign up in Wodify!

September Workout Plan

American Ninja Warrior

For September, we’re going to retest your 1RMs in the Bench Press, Back Squat, Press and Deadlift in Week 1. Then, we’re going to start a new 8-week cycle of Push Press and Front Squat on one day, and Close-Grip Bench Press and Deadlift on the other; keeping with the 5,5,5+ rep scheme.

This month, we’re going to focus on building work capacity in touch and go power cleans. We’re also going to have a Tabata Squat Challenge.

The rules of the challenge are as follows:

1.) In Week 1 establish a tough but doable baseline of reps that you can maintain for each interval of a Tabata workout (8 rounds of 20 seconds of work, 10 seconds of rest) in the Air Squat.

2.) Each week, add 1 rep to that baseline and maintain it for each interval of the Tabata workout. Example: in Week 1 you maintained 10 air squats every 20 seconds. In Week 2, you will maintain 11 air squats during each interval.

3.) If you continue this progression, by the last week of the month (it’s a 5-week month of programming) you will have added 5 reps to your baseline which means you went from doing 80 total air squats in 4 minutes to 120 total air squats in 4 minutes. That’s a big increase in work capacity and power output.

The Tabata squat workouts will be peppered in each week as cash outs, so don’t miss them!

A few events for the calendar…

Saturday, September 6th - Join us for a special Hero workout created by CrossFit Mount Laurel in honor of Andrew Stowell (family friend of CFDV member Heather Wakefield who passed away in August).

Saturday, September 13thCivilian Military Combine in Newtown SquareJoin the CFDV team!

Wednesday, October 1st – CFDV Ninja Warrior

September 2014 Programming

WOD 8.29.2014

Jeff Besnick does Mission: Impossible

Jeff does Mission: Impossible with help from Sal and Drew


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

Back Squat: 5,5,5+ (add weight based on last week’s max reps)


Tabata Thrusters (60% of 1RM)

Tabata Pullups

Rest 1 minute between movements.

RX: Pullups
RX+: CTB Pullups

Score is total reps.

Cash Out

Weighted Dips: 3×5 (add 2.5lbs)
3 sets of Max Rep Pushups

Post results to Wodify.

We will have ONE class on Labor Day at 0930 – sign up in Wodify!

WOD 8.28.2014

Charlie Spitz

Charlie Spitz

Monster Mash #4

Start at 0:00

Run 1 Broomile
AMRAP Hang Power Cleans
Score is total HPC reps.

RX: 115/75, 16-minute time cap
RX+: 155/105, 12-minute time cap

Start at 25:00

3 rounds of:
5 Jumping Bar Muscle-Ups
25 DB Push Press
50 Air Squats

RX: 25/15
RX+: Bar Muscle-Ups, 35/25

Start at 40:00

5-minute AMRAP:
Double Unders

Post results to Wodify.

Tonight is LADIES NIGHT at 7pm! There will be a CrossFit class at 6pm instead of Boot Camp.

WOD 8.27.2014

CFDV Mission: Impossible

Assemble your team of IMF agents and prepare to save the fitness world. Each mission will be briefed at class.

As usual, should you or any member of your I.M. Force be captured or killed, the secretary will disavow any knowledge of your existence. This message will self-destruct in five seconds. Good luck.

Tomorrow (Thursday) is LADIES NIGHT at 7pm! There will be a CrossFit class at 6pm instead of Boot Camp.

WOD 8.26.2014

Jim Heckman

Jim Heckman


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

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



Odds: AMRAP Push Press
Evens: AMRAP Toes to Bar

RX: Same weight as Press
RX+: 10lbs more than Press

Cash Out

Weighted Chins: 3×5 (add 2.5lbs)
Single-Arm DB Row (add 5lbs)

Post results to Wodify.

5 Whiteboard (or Wodify!) Misconceptions That Are Ruining the CrossFit Experience

WOD 8.25.2014

Mary Martin

Mary Martin

Main Site Monday: CrossFit Football, August 20, 2014

15, 10, 5 reps of:

Hang Power Snatch
Box Jumps
Pull Ups

RX: 95/65, 24/20
RX+: 135/95, 24/20

Post results to Wodify.

A Pizza Hut Run Entirely by Cats.

WOD 8.23.2014

Stacey and Ashley.

Stacey and Ashley.

Team WOD

Teams of 3 will complete the following for max reps.

18-minute AMRAP:

KB Goblet Squat
Box Jumps
100m Suitcase Carry (rabbit)

Teammates rotate every time the person on the suitcase carry completes a trip.

RX: 26/18, 20/16, 50/30 added to farmer handle
RX+: 35/25, 24/20, 90/50 added to farmer handle

Post results to Wodify.