WOD 7.23.2014

Tommy O'Leary

Tommy O’Leary


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

photo (2)


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

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


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 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:

Bench Press
Squat Clean

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

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

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


5 rounds for time:

400m Run
15 Overhead Squats (95/65)

Post results to Wodify.

14-Year-Old Aims to Break US Weightlifting Record

5 Reasons Your Great-Grandmother Was Healthier Than You

Flex Friday is canceled tonight!

WOD 7.17.2014

DelVal Does the Dames Week

Nasty Girls

3 rounds for time:

50 Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95)

Post results to Wodify.

CrossFit History Lesson: The Original Nasty Girls

Flex Friday is canceled for this week!

WOD 7.16.2014

DelVal Does the Dames Week


20-minute AMRAP:

10 Pistols (alternating)
15 Pullups

Post results to Wodify.

Six Movements for Maximum Mobility

WOD 7.15.2014

the girls
DelVal Does the Dames Week


30 Snatches for time

RX: 135/95

6-minute time cap.

CrossFit Throwback: John Warnek (co-owner, CrossFit Phoenixville) does Isabel with one arm. Do not try this at home!

Keep It CrossFit: Why You Need Time Caps

Judges are needed for the Brawl in the Burbs at CrossFit King of Prussia on July 26th. If you can help out, please email Giulia Umile.

WOD 7.14.2014

DelVal Does the Dames Week



RX: 95/65

7-minute time cap.

Thug Kitchen (NSFW)

Registration for the 2014 South Philly Rumble on Sept. 27 opens TODAY! This is an awesome event that sells out quickly, so if you want to register a team (2 men/2 women), do it fast.

WOD 7.12.2014

PartnerPartner Workout

For time:
1.) 500m Row/50 Double Unders
2.) 20 Power Cleans/Partner Holds Barbell at Waist
3.) 40 V-Ups/Partner Holds Plank on Both Elbows

Each person will complete both parts of each couplet. Both partners must complete their portion of the couplet before switching spots/moving on to the next couplet. For the holds, the partner can only count their reps while the other person is performing the hold.

RX: 85/55
RX+: 100 Double Unders, 155/110, 40 Toes to Bar/Partner Hangs from Bar