Archives December 2012

31
Dec

Daily Workout 1.1.13

Cindy 20 minute AMRAP 5 Pullups 10 Pushups 15 Squats Record number of rounds in Wodify and don’t indicate ‘RX’ unless it’s LEGIT, y’all! ** We only have a 10:30AM class today!! **

30
Dec

Daily Workout 12.31.12

Strength # 1 Press 5×5 Sets across. Strength # 2 Sumo Deadlift 5×5 Progressive load.  

28
Dec

Daily Workout 12.29.12

Partner AnniKar One partner does round 1 of Annie (50 dubs/50 situps) while the other does 30 wallballs (20/14). The partners switch and do the opposite. THEN onto round two (40 dubs/40 situps, followed by again 30 wallballs), etc. Each person should end up with a full Annie and a full Karen. Post awesome team …

27
Dec

Daily Workout 12.28.12

Elizabeth 21-15-9 reps for time of: Squat Cleans (135/95) Ring Dips Compare to 8.21.12.

26
Dec

Daily Workout 12.27.12

CrossFit Total Find your one-rep max for: Back Squat Press Deadlift Post results to Wodify and compare to 6.1.12.

25
Dec

Daily Workout 12.26.12

Strength Bench Press: 5×5, progressive. Metcon 3 rounds of: Row 500m 21 Pullups Run 400m Post results to Wodify.

23
Dec

Daily Workout 12.24.12

Twelve movements, performed “like the song.” Do one round of exercise 1. Then one round of exercise 2 and then another round of exercise 1. Then 3, 2, 1, etc. The exercises are: SURPRISE! I CHANGED IT!!!! 1 – Curtis P (Google it) 2 – Burpee (hand release) 3 – SDHP 4 – Lunges (stationary …

21
Dec

Daily Workout 12.22.12

Colleen 3 rounds of: 30 Double Unders 20 Overhead Squats (95/65) 10 HSPU Compare to 8.22.12. Have you signed up for the CFDV Holiday Party yet? Do it here! Save the date: Jon Zajac will be returning to CFDV for another Olympic Lifting Clinic on January 20th from 2-4PM! Sign up here.

20
Dec

Daily Workout 12.21.12

Strength Weighted Chinup: Find 3RM Or: Chinup 7×3 Metcon 10-minute AMRAP: 10m Sliders 7 Burpees Post results to Wodify. Have you signed up for the CFDV Holiday Party yet? Do it here! Save the date: Jon Zajac will be returning to CFDV for another Olympic Lifting Clinic on January 20th from 2-4PM! Sign up here. …

20
Dec

GORUCK Challenge Coming to Philly

The GORUCK Challenge is coming to Philadelphia, and they’ve invited CFDV to be a part of it! January 12 – 1 AM February 16 – 1 AM and 10 PM March 23 – 1 AM and 10 PM Visit the GORUCK website for more dates and locations. CFDV members are welcome to use the code …

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