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Archives September 2012

30
Sep

Daily Workout 10.1.12

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: 53/35 ELE: Learn the Press; same metcon with 35/26 Post stats for strength and time for metcon to Wodify. Thanks to everyone who came for our …

28
Sep

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: it’s …

27
Sep

Daily Workout 9.28.12

Skillwork Pullups Metcon 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 to Wodify and compare to 6.19.12. See you at Will …

26
Sep

Daily Workout 9.27.12

Strength Bench Press 6×6, sets across. Rest exactly 2 minutes between sets. Metcon Grace 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 Essentials: 21 Tips, Tricks, and Recipes From our friend Katie the Cop:  Just wanted to …

25
Sep

Daily Workout 9.26.12

Strength Back Squat 6×6, sets across. Rest exactly 2 minutes between sets. Metcon HULK SMASH! 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

25
Sep

Athlete Spotlight: Jaime Becker

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 …

24
Sep

Daily Workout 9.25.12

Skillwork Double Unders Metcon 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 Wodify. Doctor: Modern Wheat a ‘Perfect, Chronic Poison’

23
Sep

Daily Workout 9.24.12

Strength Work up to heavy 3-rep Power Clean (15-minute cap). Then do 3 reps @ 80%, EMOTM 8 minutes. Metcon 8-minute AMRAP: 20m Bear Crawl 20 Goblet Squats (53/35) 20 American KB Swings (53/35) INT: Same as Rx. ELE: Heaviest KB that is comfortable with good form. Post stats for strength and rounds achieved for metcon to …

21
Sep

Daily Workout 9.22.12

GORUCK WOD 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 the …

20
Sep

Daily Workout 9.21.12

Strength Work up to heavy 3-rep Press (12-minute time cap). Then do 3 reps @ 80%, EMOTM  for 8 minutes. Metcon 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 boxes or parallettes for this. Post stats for strength and rounds achieved to Wodify. Adult Obesity …

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