WOD 10.23.2014

Throwback Thursday: CFDV ladies and Rob at last year’s Homecoming Dance!

Skill

5 Minutes of Handstand Progressions

Strength

10 Minutes of Turkish Get Up Practice. Work up to a heavy set of 2 on each arm.

Metcon

Newport Crippler

For time: 30 Back Squats Run 1 Broomile

RX: Bodyweight/.75 BW Scaled: 1/2 BW, .33 . . . → Read More: WOD 10.23.2014

WOD 10.22.2014

Jason Bucci

Strength

Push Press: 5,5,5+ (add weight based on last week’s max set)

Front Squat: 5,5,5+ (add weight based on last week’s max set)

Metcon

For time:

12-9-6-3 Overhead Squats Box Jumps

RX: 85/50, 24/20 RX+: 120/85, 30/24 Scaled: 55/35, 24/20

The Best (and Worst) Sleep Positions

Week of October 26: CFDV Spirit Week . . . → Read More: WOD 10.22.2014

WOD 10.21.2014

Kristyn Sparacino and Dawn Hayner

Monster Mash #11

Starting at 0:00

Diane 21-15-9 Deadlift HSPU

RX: 225/155 Scaled: 65% 1RM Deadlift, Pushups or Floor HSPU, and/or 12-9-6 reps 10-minute time cap.

Starting at 20:00

Elizabeth 21-15-9 Cleans Ring Dips

RX: 135/95 Scaled: 65% 1RM Squat Clean, Pushups, and/or 12-9-6 reps 15-minute time cap.

Starting . . . → Read More: WOD 10.21.2014

WOD 10.20.2014

Skill

5 minutes of handstand progressions.

Strength

Take 10 minutes to work up to a heavy set of 2 in each arm in the Turkish Get Up.

Metcon

Main Site Monday: CrossFit Football – October 10th, 2014

Complete 3 rounds for time: 10 Russian KB Swings 30m KB Front Rack Carry – Right . . . → Read More: WOD 10.20.2014

WOD 10.18.2014

Step Up Philly CrossClimb Challenge Workout

This year’s Step Up For Special Olympics CrossClimb Challenge will see the addition of a Team component. Last year, it was only an Individual competition.

In teams of 4, each person on your team will complete the following in a chute-style progression.

21-15-9 reps of:

Calorie Row USA KB . . . → Read More: WOD 10.18.2014

WOD 10.17.2014

Kris Carrea at Will WOD for Beer. Photo by Becky Bucci.

Skill

5 minutes of Handstand Progressions.

Strength

10 minutes of Turkish Get Up Practice. Work up to a heavy set of 3 on each arm.

Metcon

With a 15-minute clock, get as far through the ladder as possible…

1 Muscle Up 10 Double . . . → Read More: WOD 10.17.2014

WOD 10.16.2014

Throwback Thursday: Last year’s CFDV Homecoming Dance!

Strength

Push Press: 5,5,5+ Push Press (add weight based on last week’s max set)

Front Squat: 5,5,5+ (add weight based on last week’s max set)

Metcon

6-minute AMRAP:

6 HSPU 12 Pistols (alternating)

RX+: 2″ Deficit HSPU (25 lb bumpers) Scaled: Floor HSPU, Pistols to a box

. . . → Read More: WOD 10.16.2014

WOD 10.15.2014

Ali Lowe at Will WOD for Beer. Photo by Becky Bucci.

Monster Mash #10

Starting at 0:00

Isabel 30 Snatches RX: 135/95 Scaled: 65% 1RM Power Snatch 8-minute time cap.

Starting at 15:00

Cindy 20-minute AMRAP: 5 Pullups 10 Pushups 15 Squats RX+: Mary Scaled: 10 or 15 minutes of Cindy

Starting at 40:00

. . . → Read More: WOD 10.15.2014

WOD 10.14.2014

Coach Chris smiles big at Will WOD for Beer. Photo by Becky Bucci.

Strength

Close-Grip Bench Press: 5,5,5+ (add weight based on last week’s max set)

Deadlift: 1×5+ (add weight based on last week’s max set)

Metcon

For time:

100 Russian KB Swings

At the top of every minute, perform 1 muscle up. The . . . → Read More: WOD 10.14.2014

WOD 10.13.2014

Congrats to newlyweds Ryan and Katie! (Photo stolen from Facebook.)

Skillwork

Test your overhead squat with an empty barbell.

10 minutes of hip and shoulder mobility.

Retest your overhead squat with an empty barbell. The point is to make it look pretty and perfect.

Metcon

Main Site Monday – October 12, 2014

Complete as many . . . → Read More: WOD 10.13.2014