April Workout Plan

Here are the April goods:

April ’12 Training Plan

Some notes:

1) Re: Strength days.. I want to start providing a more basic introduction into the lifting stuff for new folks in the gym. I think that (in general), most beginners need to work on the basic movements before they progress to more advanced movements. . . . → Read More: April Workout Plan

Upcoming Events: April 2012

We’ve got a busy month ahead – please mark your calendars for these exciting events!

*Saturday, April 14 Dog Day Afternoon: A Fundraiser for the Delaware County SPCA Join us for an afternoon of fun and competitive WODs with area CrossFit affiliates, plus beer and wings, to benefit our special four-legged guests who are in . . . → Read More: Upcoming Events: April 2012

Daily Workout 3.31.12

Matt Wilson rocking the split squat

Choose your own adventure!

CrossFit Total

Find your one-rep max for: Back Squat Press Deadlift


O-Lifting Total

Find your one-rep max for: Snatch Clean & Jerk


Power Lifting Total

Find your one-rep max for: Back Squat Bench Press Deadlift

Post your score (total pounds for each . . . → Read More: Daily Workout 3.31.12

Daily Workout 3.30.12

Lyndsay Miller


25 minute AMRAP with a partner:

Athlete 1 starts with a 400 meter sandbag carry (50/30), while Athlete 2 chips away at the following:

12 Push Press (95/65) 12 Box Jumps (24/20) 12 Sumo Deadlift High Pull (95/65)

When Athlete 1 returns from sandbag carry, the partners switch and Athlete 1 picks . . . → Read More: Daily Workout 3.30.12

Daily Workout 3.29.12

Angela Michie

Strength & Assistance Work

Front Squat 5×3 Progressive load.

5 sets of GTG Strict Pullups.


4 rounds for time of:

15 DB Push Press (35/25) 25 Double Unders

Post stats for strength and time for metcon to comments.

Ketogenic Pizza (featuring a basket-weave bacon crust!)

. . . → Read More: Daily Workout 3.29.12

Daily Workout 3.28.12

Kevin and Matt, with a solid CTB


Run 1 Broomile, then do:

10 Rounds of Cindy 5 Pullups 10 Pushups 15 Squats

Then run 1 Broomile.

Post time and happy thoughts to comments.

Daily Workout 3.27.12

Colleen, Heather, and Mary

Strength & Assistance Work

Press 5×3 Progressive load.

Hip bridges 5×10.


5 rounds for time of:

11 Power Snatches 9 SDHP 7 Thrusters

Rx weight for all three movements is 75/55.

Post stats for strength and time for metcon to comments.

Interested in competing at the Mid Atlantic Affiliate . . . → Read More: Daily Workout 3.27.12

Daily Workout 3.26.12

Jay and Anthony, aww yeah

Strength & Assistance Work

Clean 5×3 Progressive Load

5 sets GTG Pushups


Death by Wall Ball

With a continuously running clock, do 3 Wall Balls (20/14) the first minute, 6 Wall Balls the second minute, 9 Wall Balls the third minute‚Ķcontinuing as long as you are able. Use . . . → Read More: Daily Workout 3.26.12

Daily Workout 3.24.12

Strength & Assistance Work

Bench 5×3 Progressive load.

Split Squats 5×10.


1/2 GI Jane

50 Burpee Pullups for time.

Post stats for strength and time for metcon to comments.

The Benefits of Ice Baths

Daily Workout 3.23.12

CrossFit Games Open WOD 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

7 Minute AMRAP

3 Barbell Thrusters (100/65) 3 Chest to Bar Pullups 6 Barbell Thrusters (100/65) 6 Chest to Bar Pullups 9 Barbell Thrusters (100/65) 9 Chest to Bar Pullups 12 Barbell Thrusters (100/65) 12 . . . → Read More: Daily Workout 3.23.12