Daily Workout 10.1.12

Congrats to the Will WOD for Beer C&J ladder winners Tiana Johnson of CF Phoenixville and Todd Gorsop of CFDV! They jerked it the most!

Strength Press 6×6 (Sets across) Rest exactly two minutes between sets *Start each set by cleaning the barbell from floor.

Metcon 15-12-9-6-3 Russian KB Swing (72/53) Pushups Situps

INT: . . . → Read More: Daily Workout 10.1.12

2nd Annual Will WOD for Beer: 9.29.12

Join us for the 2nd Annual Will WOD for Beer at CFDV! Starting at 10AM, we’ll have a full day of WODs, wings, social time with other affiliates from the Philly area, and of course, BEER!

We’ll start with a repeat of last year’s Ground-to-Overhead Ladder. The second WOD will be announced tomorrow (hint: . . . → Read More: 2nd Annual Will WOD for Beer: 9.29.12

Daily Workout 9.28.12

0530 class ready for some "Death By" action…




3 rounds for time:

20 Push Presses (115/75) 20 Pullups Run 400m with a plate (25/15)

INT: 95/55 for Push Press; 25/15 for plate. ELE: Same metcon with 55/35 for Push Press; Ring Rows or 10 Pullups; Plate weights 15/10.

Post stats . . . → Read More: Daily Workout 9.28.12

Daily Workout 9.27.12

Maura, Greg Glassman, Tom, and Chris at the Coach's Prep Course in San Diego.


Bench Press 6×6, sets across. Rest exactly 2 minutes between sets.



30 Clean & Jerks for time (135/95)

INT: 115/75 ELE: Learn C&J, use heaviest weight with good form.

Post results to Wodify and compare to 12.16.11.

Egg . . . → Read More: Daily Workout 9.27.12

Daily Workout 9.26.12


Back Squat 6×6, sets across. Rest exactly 2 minutes between sets.



150 Slamballs for time (35/20)

ELE: 100 Slamballs

Post stats for strength and time for metcon to Wodify, and compare to 7.12.12.

Noooooooooooo! Bacon Shortage Predicted

Athlete Spotlight: Jaime Becker

Becker (1)

Name: Jaime Becker

Age: 34

Occupation: Math Teacher

Hometown: Ridley Park

Favorite WOD: I typically like workouts with strength movements involved. I also enjoy the EMOTM or Tabata workouts.

Favorite lift: Clean and Jerk, it makes me feel powerful!

How long have you been CrossFitting? About 6 months.

Which class time do you usually attend? Currently I attend the . . . → Read More: Athlete Spotlight: Jaime Becker

Daily Workout 9.25.12

CFDV's member abroad, Christiane Connor, at her Level 1 cert in Swtizerland with 2008 Games champ Jason Khalipa.


Double Unders


Row 1000m 150 Double Unders Run 800m

INT: Same as Rx ELE: Row 750m, 100 Double Unders (time cap 5 minutes or 200 Singles), Run 600m

Post time for metcon to . . . → Read More: Daily Workout 9.25.12

Daily Workout 9.24.12

Congrats to Dana, who placed 3rd in the Iron Temple Powerlifting Meet at CrossFit 714 in LA this weekend! She shared the podium with Katie Hogan (1st) and Kristan Clever (2nd). Dana PR'd her backsquat by 25# to hit 305, PR'd her bench by 20# to hit 155, and scored a 760 for the . . . → Read More: Daily Workout 9.24.12

Daily Workout 9.22.12


Bring a sturdy backpack and get ready to grind.

In teams of 4 (co-ed), complete the following:

Barbell Broomile – 135 lbs then… 20 Waterfall Push Ups Cross the River – 10m 100m buddy carry

50 linked arm situps Cross the River – 10m 100m buddy carry

50 linked arm squats Cross . . . → Read More: Daily Workout 9.22.12

Daily Workout 9.21.12

Welcome Baby Anna, daughter of Alex Skiadas! She was born 9/14/12 at 12:31.


Work up to heavy 3-rep Press (12-minute time cap).

Then do 3 reps @ 80%, EMOTM  for 8 minutes.


8-minute AMRAP

5 CTB Pullups 5 Shoot-Throughs

INT: Regular Pullups; Shoot-Throughs without dip ELE: Ring Rows;  Shoot-Throughs without dip

Athletes can use . . . → Read More: Daily Workout 9.21.12