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!! **

Daily Workout 12.31.12

Strength # 1

Press 5×5

Sets across.

Strength # 2

Sumo Deadlift 5×5

Progressive load.

 

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 . . . → Read More: Daily Workout 12.29.12

Daily Workout 12.28.12

Becky Bucci

Elizabeth

21-15-9 reps for time of:

Squat Cleans (135/95) Ring Dips

Compare to 8.21.12.

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.

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.

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 . . . → Read More: Daily Workout 12.24.12

Daily Workout 12.22.12

The one and only Colleen! Photo courtesy of myboxlive.com

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 . . . → Read More: Daily Workout 12.22.12

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.

. . . → Read More: Daily Workout 12.21.12

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 . . . → Read More: GORUCK Challenge Coming to Philly