New CrossFit Kids Schedule

CFDV-FB-Kids

We’re going to continue running CrossFit Kids classes into the Fall, on this schedule (starts after Labor Day):

Tuesdays @ 4:30pm: Kids (6-11)
Tuesdays @ 5:15pm: Teens (12-18)
Every other Saturday @ 9:30am: Teens (12-18) – Sept. 13th, Sept 27th, Oct 11th
Every other Saturday @ 10:15am: Kids (6-11) - Sept. 13th, Sept 27th, Oct 11th

If you’d like to schedule a Free Trial for your child, please email us. For more information on our CrossFit Kids program, check out our program page here.

WOD 8.21.2014

Kristen Reed

Kristen Reed

Monster Mash #3

Start at 0:00

5-minute AMRAP:
15 Thrusters
15 Pullups

Start at 15:00

7-minute AMRAP:
5 HSPU
5 Toes to Bar

Start at 30:00

9-minute AMRAP:
15 Power Cleans
15 Box Jumps (24/20)

RX: 60% of 1RM Thruster for all barbell movements
RX+: 70% of 1RM Thruster for all barbell movements; 2″ deficit HSPUs

Score each metcon individually as reps.

WOD 8.20.2014

Eric, Phil, and Amani.

Eric, Phil, and Amani.

Metcon

Complete for time:

Broomile
30 Pistols (alternating)
50 Pushups
70 Russian KB Swings
90 Situps
Broomile

RX: Scaled Pistols, 53/35
RX+: Full Pistols, 72/53

Post time to Wodify.

WOD 8.19.2014

Afton Heckman

Afton Heckman

Strength

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

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

Metcon

5-minute Partner AMRAP:

3 Thrusters
Reps are done as I go, you go.

RX: 75/45
RX+: 95/65

Cash Out

Weighted Dips: 3×5 (add 2.5#)
-OR-
Max Reps Pushups

Post results to Wodify.

 

WOD 8.18.2014

No big deal. Just a balance beam.....Of DOOM!

No big deal. Just a balance beam…..Of DOOM!

Main Site Monday: CrossFit Football – August 8th, 2014

Complete for time:

9 Power Clean & Jerk
Sprint 200m
6 Power Clean & Jerk
Sprint 200m
3 Power Clean & Jerk
Sprint 200m

RX: 135/95
RX+: 185/120

Post results to Wodify.

Note: The weight should be heavy. You will probably do each clean & jerk as a single. 

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WOD 8.16.2014

Civilian Military Combine Prep WOD

Join us for ONE CLASS at 0900 lasting about 90 minutes! Choose from one of the four Pit WODs below and a CFDV-style obstacle run. Bring your friends and stick around afterward, as Keith and Sean from CMC will be on hand to answer questions and provide you with post-WOD beverages!

5-minute AMRAP:

ALPHA
5 – Burpees
7 – Box jumps (20)
9 – Sit-ups

BRAVO
5 – Shoulder-to-overhead (45/26)
7 – Burpee box jump (20)
9 – Russian Kettlebell Swing (44/26)

CHARLIE
5 – Shoulder-to-overhead (75/45)
7 – Burpee over box jump (20)
9 – American Kettlebell Swing (44/26)

DELTA
5 – Ground-to-overhead (115/75)
7 – Burpee over box jump (20)
9 – American Kettlebell Swing (53/35)

The CMC Philly is on Saturday, September 13 in Newtown Square – register with Team CFDV and join the fun!

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WOD 8.15.2014

Strength

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

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

Metcon

EMOM 8:

Unbroken Thrusters

Reps at 50% max rep set from 8/7/14. Every time you break up a set, do 3 burpees as a penalty. Score is total completed unbroken rounds.

Cash Out

Weighted Pullups: 3×5 (sets across)
-OR-
Single Arm Dumbbell Row: 3×5 (sets across)

Join us on Saturday for an awesomely fun Civilian Military Combine-inspired workout! One big class will be held at 9AM and with all 4 versions of the CMC Pit as well as a CFDV-style obstacle run. Sean and Keith from CMC will be on hand to provide post-workout nourishment (beer). Bring friends!

Above: Deadlift World Record set by Benedikt Magnusson of Iceland with 1,016 pounds.

WOD 8.14.2014

Joel Banks

Joel Banks

Monster Mash #2

Start at 0:00

21-15-9:
Power Snatch
Air Squats

Start at 15:00

21-15-9:
Push Press
V-Ups

Start at 30:00

100 Double Unders
50 Pullups
25 Pushups

RX: 75/45
RX+: 95/65, Toes to Bar, Chest to Bar Pullups, HSPU

Hit each metcon really hard so that you have time to rest before the next one begins. Each metcon is scored individually for time.

Post results to Wodify.

Join us on Saturday for an awesomely fun Civilian Military Combine-inspired workout! One big class will be held at 9AM and with all 4 versions of the CMC Pit as well as a CFDV-style obstacle run. Sean and Keith from CMC will be on hand to provide post-workout nourishment (beer). Bring friends!

The Surprising Ways Grains Are Destroying Your Brain

WOD 8.13.2014

Phil and Ashley Gagliardi visited CrossFit Absecon on their recent vacation.

Phil and Ashley Gagliardi visited CrossFit Absecon on their recent vacation.


Karen + Broomile = Hearts

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

Scored as two metcons: Karen (metcon 1) and total time for both (metcon 2). Compare to 6.19.13.

The Future of Iced Coffee

WOD 8.12.2014

Michelle Scullin

Michelle Scullin

Strength

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

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

Metcon

EMOM 6: 10 Back Squats

RX: 40% of work set weight, bar taken from rack
RX+: 50% of work set weight, bar taken from floor

Bar must be held in the back rack position in between sets. Every time the barbell is put back on the rack or dropped, do 10 burpees as a penalty.

Score is total successful reps, minus any penalty burpees.

Cash Out

3×5 Weighted Dips or 3x Max Rep Push Ups

Dips: Add 2.5 lbs
Push Ups: Move barbell one notch lower than last week

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