WOD 10.25.2014

Heather Wakefield

Partner Naughty Nancy

4 rounds of:

Run 600m 25 Overhead Squats

RX: 95/65 RX+: 140/95 Scaled: 55/35

One person works at a time. Runs are done together.

Week of October 26: CFDV Spirit Week and Homecoming Dance! 

Sunday: Field trip to SkyZone at 2PM – sign up here! Monday: Rolf (row golf) Outing . . . → Read More: WOD 10.25.2014

WOD 10.24.2014

Chris McDade

Strength

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:

40 Body Blasters 2.0 1 rep = 1 burpee, 1 pullup, 1 toes to bar

Scaled: 1 rep = 1 burpee, 1 jumping pullup, 1 feet/knees as . . . → Read More: WOD 10.24.2014

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