Metcon

Karen + Broomile = Hearts

150 Wallballs for time (20/14), followed immediately by a Broomile.

Post total time to Wodify.

Cash Out

3x max effort Strict Pullups. Note total reps in Wodify.

Why You Should Drink . . . → Read More: Daily Workout 6.19.13]]>

CFDVers with Jill and John Wallen of CrossFit Thunder Hill at their Jimmy D Fundraiser.

Metcon

Karen + Broomile = Hearts

150 Wallballs for time (20/14), followed immediately by a Broomile.

Post total time to Wodify.

Cash Out

3x max effort Strict Pullups. Note total reps in Wodify.

Why You Should Drink Beer for Big Ideas, Coffee to Get Them Done

Chris Plentus at CrossFit KoP is hosting a Clean & Jerk Clinic this Sunday from 12-3PM. Learn a detailed breakdown of this famous Olympic lift and get personalized feedback on your form. Included are progressions of the lifts, assistance exercises, and video analysis of your C+J to analyze it in slow motion. All levels of experience are welcome; cost is $65 (12-person cap). Sign up by clicking on “Seminars” here.

Metcon

Partner WOD!

For time. Teams of two share the following reps. One person works at a time.

Red 10 Rope Climbs 100 Hang Power Cleans (135/95) 300 Pushups 100 Toes to Bar

Green 6 Rope Climbs 80 Hang . . . → Read More: Daily Workout 6.18.13]]>

Trish Hunt at CrossFit Lancaster’s Wodathlon, which included a 30-mile bike ride and 3 WODs!

Metcon

Partner WOD!

Strength

Back Squat 3×5

Bench 3×5

Deadlift 1×5

Cash Out

Run 5x100m. Rest 1 minute between efforts.

Post results to Wodify.

Chris Plentus at CrossFit KoP is hosting a Clean & Jerk Clinic this Sunday from 12-3PM. Learn a . . . → Read More: Daily Workout 6.17.13]]>

Tricia Craven during CrossFit Lancaster’s Wodathlon, which included a 30-mile bike ride and 3 WODs!

Strength

Back Squat 3×5

Bench 3×5

Deadlift 1×5

Cash Out

Run 5x100m. Rest 1 minute between efforts.

Post results to Wodify.

Chris Plentus at CrossFit KoP is hosting a Clean & Jerk Clinic this Sunday from 12-3PM. Learn a detailed breakdown of this famous Olympic lift and get personalized feedback on your form. Included are progressions of the lifts, assistance exercises, and video analysis of your C+J to analyze it in slow motion. All levels of experience are welcome; cost is $65 (12-person cap). Sign up by clicking on “Seminars” here.

Metcon

Team WOD!

Teams of 3 will complete the following:

200m Farmers Walk (2 handles per team) 150 Tire Flips 250 Sledge Hits (right and left is one rep) (10/8 lbs)

Red (Rx): 90/70 per handle, includes 20 lbs for the handle itself. Green: 70/50 White: 60/40

The Farmers Walk is the . . . → Read More: Daily Workout 6.15.13]]>

Lori Mulhern

Metcon

Team WOD!

Teams of 3 will complete the following:

200m Farmers Walk (2 handles per team)
150 Tire Flips
250 Sledge Hits (right and left is one rep) (10/8 lbs)

Red (Rx): 90/70 per handle, includes 20 lbs for the handle itself.
Green: 70/50
White: 60/40

The Farmers Walk is the rabbit. Teams cycle through the movements with a running total at each station. If by chance there is a team of 4, add in 250 Russian KB Swings as another station (53/35).

Once the total reps are met at one of those stations, the other person can help out with the other station to reach the total faster. One person works at a time.

For the sledge hits, each team will have their own tire to hit and everyone will be swinging in the same direction.

Once reps have been completed on both stations, yell TIME and celebrate because you are finished!

Post time and awesome team name to Wodify.

51 Paleo Snacks Anyone Can Love

Strength

35 Minutes of Olympic Lifting

Do the following complex: 1 Clean Pull 1 Power Clean 1 Squat Clean

Start at an easy weight and make small jumps. Once you fail . . . → Read More: Daily Workout 6.14.13]]>

Congrats to all of our runners who did the MuckFest Mud Run last weekend! Pictured here are Tara, Moira, Liz, and Laura.

Strength

35 Minutes of Olympic Lifting

Do the following complex:
1 Clean Pull
1 Power Clean
1 Squat Clean

Start at an easy weight and make small jumps. Once you fail 3 squat cleans, just do the clean pull and power clean and keep progressing up in weight until the 35 minutes are up.

Metcon

Bill

Row 1000m
30 Burpees

For time.

Post results to Wodify and compare to 4.27.13. No cash out.

CFDV will be hosting Wine & WOD: Ladies Night on Thursday, June 20th during the 7PM class (no regular CrossFit class at that time)! Bring your girlfriends and introduce them to the sport of fitness, then enjoy wine and snacks afterward!

There have been some updates and additions to the Upcoming Events page – check it out! And check out the promo commercial for the Summer Slam!

CrossFit Thunder Hill’s event, CrossFit 4 Jimmy D, is TOMORROW! Let’s go show our support – sound off if you want to carpool.

Angie

100 Pullups 100 Pushups 100 Situps 100 Squats

For time. Complete all reps of each exercise before moving to the next. Post time to Wodify and compare to 2.4.13.

Cash Out High five someone you don’t know in the gym.

How to Not Die

CFDV . . . → Read More: Daily Workout 6.13.13]]>

Wait…what about the other 4 pieces?!

Angie

100 Pullups
100 Pushups
100 Situps
100 Squats

For time. Complete all reps of each exercise before moving to the next. Post time to Wodify and compare to 2.4.13.

Cash Out

High five someone you don’t know in the gym.

How to Not Die

CFDV will be hosting Wine & WOD: Ladies Night on Thursday, June 20th during the 7PM class (no regular CrossFit class at that time)! Bring your girlfriends and introduce them to the sport of fitness, then enjoy wine and snacks afterward!

There have been some updates and additions to the Upcoming Events page – check it out! And check out the promo commercial for the Summer Slam!

If you’re already in a 12-month membership, email us when it’s time to renew if you want to switch to the new 12-month membership listed below.

Here’s the dirt on the new monthly rates:

Metcon

10 rounds of:

Run 250m 30 Double Unders Rest 30 secs

Cash Out

30 Pistols

Post results to Wodify.

CFDV will be hosting Wine & WOD: Ladies Night on Thursday, June 20th during the 7PM class (no regular CrossFit class at that time)! Bring your girlfriends and introduce them to . . . → Read More: Daily Workout 6.12.13]]>

Jason Bucci

Metcon

10 rounds of:

Run 250m
30 Double Unders
Rest 30 secs

Cash Out

30 Pistols

Post results to Wodify.

CFDV will be hosting Wine & WOD: Ladies Night on Thursday, June 20th during the 7PM class (no regular CrossFit class at that time)! Bring your girlfriends and introduce them to the sport of fitness, then enjoy wine and snacks afterward!

There have been some updates and additions to the Upcoming Events page – check it out! And check out the promo commercial for the Summer Slam!

Strength

Back Squat 3×5

Press 3×5

Power Clean 5×3

Cash Out

3x 250m Row (Max effort) Score is the fastest time of your 3 individual rows.

Post results to Wodify.

CFDV will be CLOSED on July 4th, and we encourage all members to run/walk/spectate the Broomall Firecracker 5K and stay to walk . . . → Read More: Daily Workout 6.11.13]]>

Isha Alibey

Strength

Back Squat 3×5

Press 3×5

Power Clean 5×3

Cash Out

3x 250m Row (Max effort)
Score is the fastest time of your 3 individual rows.

Post results to Wodify.

CFDV will be CLOSED on July 4th, and we encourage all members to run/walk/spectate the Broomall Firecracker 5K and stay to walk in the parade with CFDV afterward! This is a great event for the entire family – join us!

Team competition alert: Summer Slam 2013, hosted by CrossFit Generation and CrossFit Newtown on Saturday, August 17th!

Jackie

For time:

1000 meter row 50 Thrusters (45lb) 30 Pullups

Post time to Wodify and compare to 2.18.13.

*Note: The autofill on Wodify says Jackie Rx is 35# for females, but we’ve always done 45# for both because we’re hard-asses like that. Choose whichever you want!

Cash Out

5 minutes . . . → Read More: Daily Workout 6.10.13]]>

Sabrina Aiken

Jackie

For time:

1000 meter row
50 Thrusters (45lb)
30 Pullups

Post time to Wodify and compare to 2.18.13.

*Note: The autofill on Wodify says Jackie Rx is 35# for females, but we’ve always done 45# for both because we’re hard-asses like that. Choose whichever you want!

Cash Out

5 minutes of double or triple under practice.

See where your Jackie time stacks up vs. Games competitors! Fastest female time is 5:59 (Elisabeth Akinwale) and male is 5:04 (Jason Khalipa).

We’ll be holding a shoulder mobility clinic this Wednesday (6/12/13) at 7:30pm to work on improving the front rack position. Space is limited. Sign up in ZenPlanner.