Partner Challenge
400m SandBag Run 50 SandBag Jerks 50 SandBag Cleans 50 Toes to Bag 50 SandBag Burpees 400m SandBag Run
|
|||
|
CrossFit Games Sectional WOD #6 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 . . . → Read More: Daily Workout 4.29.11 We have ten pairs of Harbinger Wrist Wraps available for sale in the gym. If you’d like a set, head out to ZenPlanner and reserve them now. $15. Once you purchase, I’ll throw them into the ‘For Pickup’ bin with your name on ‘em. . . . → Read More: Wrist Wraps in Stock! Strength: Max reps of 75% max load Back Squat Pushups Metcon Death by Pullup If you plan on doing the Sectional WOD on Friday, consider swapping the above with the following: 4 rounds for time of Run 400m, 25 Pushups, 35 Situps Inside the NBA . . . → Read More: Daily Workout 4.28.11 ‘Grace’ 30 Clean and Jerk (135lb/95lb) Post time and weight to comments Note: We will be posting an alternate workout for Thursday, since the planned sectional WOD doesn’t really go well with heavy back squats. Watch this space! The Case AGAINST Anti-Oxidants
. . . → Read More: Daily Workout 4.27.11 Athlete Spotlight: Melissa Cairns . . . → Read More: Athlete Spotlight: Melissa Cairns After many, MANY attempts, Herb finally landed his first Muscle Up tonight at the box. Witness the power of the ‘Slow Clap’.. Congrats, Herb! Strength: Press 3×5 (sets across) Between each Press set, do a max effort set of Ring Rows Metcon: 5 rounds of 15 Med Ball Cleans 15 Wall Balls Post weight and time to comments Coordination, Accuracy, Agility, Balance, FLEXIBILITY Sitting All Day is Worse Than You Think . . . → Read More: Daily Workout 4.26.11 Maura is throwing an ‘after-party’ for the folks running the Metro Dash this weekend (Colleen, Meg, Tom and Bill Tirado will represent CFDV). Everyone is invited! Here are the details: Come on down and join us for the Metro Dash after party. Saturday, April 30th… I’m supplying the steak, burgers, chicken and salad… feel free . . . → Read More: Metro Dash After Party Colleen and Meg are organizing a post-CF Games Sectional party for Saturday, May 7th at McGillicuddy’s in Ardmore. The time would be 8pm-11pm and would cost each attendee $30 for an open bar (domestic beer, wine, mixed drinks) and food buffet. If you’re able to make it, please sound off in comments. Col and . . . → Read More: Post-Sectional Party |
   |
||
|
Copyright © 2013 CrossFit Delaware Valley - All Rights Reserved Powered by WordPress & Atahualpa |
|||
