Daily Workout 10.1.2011


Jill Wallen


Bench 5, 5, 5+ @ 65%, 75%, and 85% of 90% of your one-rep max.


10 rounds for time of:

12 Pullups 12 Burpees

Post reps, weight, and rounds to comments.

The ABCs of GMOs

Water and Protein (via 70sBig.com)

Watch CFDV member Eric Gocke on How Hard Can . . . → Read More: Daily Workout 10.1.2011

Daily Workout 9.30.2011

Casey Taub

The Chief

Max rounds in 3 minutes of:

3 Power Cleans (135/95) 6 Pushups 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post total rounds completed for the workout.

Epic Rap Battles of History: Gandalf vs. Dumbledore (Saucy language!)

Is CrossFit Only For Maniacs?

. . . → Read More: Daily Workout 9.30.2011

SOS Habits Challenge – Week 1/2 Standings

The first two weeks provided a wide range of scores from the highest possible (one team had a perfect score), to the lowest possible (two teams had goose eggs). Three teams are currently tied for second, with several teams close behind. Great job everyone! Keep up with your habits and eat real food.

Bonus Points . . . → Read More: SOS Habits Challenge – Week 1/2 Standings

Daily Workout 9.29.2011

Brianna LePard


Deadlift 5, 5, 5+ @ 65%, 75%, and 85% of 90% of your one-rep max.


Brianna’s Last Stand

Run 800 meters x 3

Rest 2 minutes in between sets

Post weights, reps, and time to comments.

Six Dangerous Products Men Use – And What to Use Instead

Eight Extreme . . . → Read More: Daily Workout 9.29.2011

Daily Workout 9.28.2011

Please caption this photo in the comments.

Another One Bites the Dust

AMRAP 20 Minutes of:

3,6,9…infinity of

Medicine Ball Clean (20/14) Dumbbell Push Press (35/25) Run 7m (must touch ground at ends)

Hard rolls upscale to 30lb SlamBalls and Heavy Dumbbells.

Post weights used and rounds completed to comments.

“Another One Bites . . . → Read More: Daily Workout 9.28.2011

Daily Workout: 9.27.2011

Shawn Mclin of CF Manayunk carries CFDV's own Helen White during WOD #3 at Will WOD for Beer


Press 5/5/5+ @ 65%, 75%, and 85% of 90% of your one-rep max.


3 rounds for time of:

7 Muscle Ups (sub 2:1 Pullups and Dips for MUs) 50 Squats

Post time and scalings used . . . → Read More: Daily Workout: 9.27.2011

Athlete Spotlight: Kevin Belza

Kevin Belza and Pumpkin

Name: Kevin Belza

Nickname: Kev’n

Age: 30

Occupation: Professional Golfer, Caddie

Hometown: Gainesville, FL (Home of The University of Florida, my Alma Mater)

Favorite WOD: Tie between Linda and all WODs I beat Tim Kaut at.

Favorite lift: Tie between Front Squat and Power Clean.

How long have you been CrossFitting? 17 months

Which class time do . . . → Read More: Athlete Spotlight: Kevin Belza

Daily Workout: 9.26.2011

Most of the Will WOD for Beer crew!


Run 800m 21 Snatch Grip Deadlifts (185/135) 50 Bar Jumps 15 Snatch Grip Deadlifts 50 Bar Jumps 9 Snatch Grip Deadlifts 50 Bar Jumps Run 800m

Post time and weights used to comments.

BPA in Canned Foods Could Become a Thing of the Past

. . . → Read More: Daily Workout: 9.26.2011

Will WOD for Beer: 9.24.2011

Come throwdown for a day of WODs with other CrossFit affiliates from Southeast and Central PA. WODs to be followed by wings, merriment, and of course, BEER! First WOD starts at 10 AM.

WOD #1: Ground-to-Overhead Ladder

This one will be run similar to the Thruster Ladder at the 2011 Regionals, with several bars in . . . → Read More: Will WOD for Beer: 9.24.2011

SOS Habits Challenge Update – Score Sheets Due Monday (9/26)

Score sheets are due this coming Monday (9/26/11) by no later than 5:00 pm EST.

Please email ONE score sheet per team. On this score sheet please list all 5 habits for each teammate under the Habits tab. On the Week 1-2 tab, please include your FGB scores, 1-rep max deadlift weights as . . . → Read More: SOS Habits Challenge Update – Score Sheets Due Monday (9/26)