Tuesday, March 17th, 2009
Today was a chance for a little bit of fun and chaos. We even had John show up for the second evening class of his CrossFit career to rally support for the morning classes with the evening crew.
We started with some skill work with the thruster and then got to the WOD.
WOD
Deck of Cards
There are two teams (4 people each), each with a deck of cards. Face cards are 10, Aces are 11, Joker is 10 of all 4 exercises. Each person keeps pulling cards one at a time, trying to get their team’s deck completed first.
Round 1
Hearts = Thrusters (65 lbs / 45lbs)
Clubs = Pushups
Spades = Squats
Diamonds = Kettlebell Swings (24 k / 16k)
Each team starts and ends with a 400m run (the runs must happen as a team). First team back from the second run wins. To make it interesting it was decided that the losing team should do 20 burpees.
Beware false starts:
Team Kim, Jim, Jean, and Pete wins
Round 2
No Run this time. Just get through the deck. The winning team from round 1 decided that they would do half of the other Team’s Burpees if they lost this one.
Hearts = Sumo Deadlift High Pulls (65 / 45)
Clubs = Pullups
Spades = Squats
Diamonds = Situps
Team John, Deirdre, Jason, and Catlyn wins
Burpees for All!
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Tuesday, January 20th, 2009
Work as a team to get as many points as you can in each category. The team with the most average points per person wins that category. Whichever team wins the most categories has bragging rights.
Round 1 - 12 minutes
- 20 Situps
- 15 Dumbbell Push Press (M:30 W:20)
- 10 Medicine Ball Cleans (M:20 W:15)
- 10 Box Jumps (M:24″ W:20″)
- 5 Knees-to-Elbows
Round 2 - 12 minutes
- 20 Situps
- 10 Dumbbell Thruster (M:30 W:20)
- 10 Ball Slams (15 lbs)
- 10 Kettlebell Swings (M:24k W:16k)
- 5 Knees-to-Elbows
Team Kim, Jim & Jason earn bragging rights for both rounds!
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Friday, December 19th, 2008
2 Teams of 2 people each. Face cards are 10 reps, Aces are 11 reps. Pull a joker and do ten reps of all four exercises.
Round One:
Each Team gets a deck (with low cards removed). The team that makes it through their whole deck first wins.
- Hearts = Wall Ball Shots
- Diamonds = Jumping Pullups
- Spades = Kettlebell Sumo Deadlift High Pull
- Clubs = Burpees
Team T and John wins!
Round Two:
Each Person gets 7 cards. The team whose members are finished their cards first wins.
- Hearts = Ball Slams
- Diamonds = Jumping Lunges (per leg)
- Spades = Kettlebell Swing
- Clubs = Burpees
Team T and John wins again!
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Tuesday, December 2nd, 2008
Today we started out with some partner work on Deadlifts. Our focus was on form with a secondary goal of working up toward a 5-rep max. Everyone kept good form throughout and there was some great cueing by partners.
WOD: “Team Races”
Earn as many points as you can for your team in each exercise. The team with the most points for each exercise at the end of 12 minutes earns bragging rights. Today’s exercises were:
- 5 Pullups
- 10 Sumo Deadlift High Pulls
- 15 Kettlebell Swings
- 20 Step-Ups
- 25 Situps
Todays teams were Team Philly (Kim, Jim, Chris) vs. Team Not From Philly (Catlyn, Ian, Pete)
It was a squeaker, and the last 2 minutes were mayhem as everyone pushed to get in just a few more points. In the end, Team Philly edged out Team Not. Great job, everyone!
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Thursday, November 13th, 2008
Coming together is a beginning. Keeping together is progress. Working
together is success. - Henry Ford
We warmed up with some Turkish Getups and then got to the workout:
“Project Mayhem”
Start with everyone on your team completing 20 burpees
Then work together to complete:
400 squats
300 situps
200 pushups
100 kettlebell swings (M=24k, W=16k)
Finish as a team everyone doing 20 more burpees
First team to finish earns bragging rights.
Team “Seniors” wins!
This workout was inspired by Potomac Crossfit
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Saturday, November 8th, 2008
Every day do something that will inch you closer to a better tomorrow. - Doug Firebaugh
Each team gets a deck of cards - the suit determines the exercise and the number on the card determines the amount of reps. Draw a joker and do 10 of each exercise. First team through the deck has bragging rights.
Round 1
Hearts - Sumo Deadlift High Pull
Diamonds - Jumping Ball Slam
Spades - Kettlebell Swing
Clubs - Butterfly Situp
Round 2
Hearts - Medicine Ball Clean
Diamonds - Pushups
Spades - Kettlebell Swing
Clubs - Butterfly Situp
Women win both rounds!
Even though they didn’t finish first, the men’s team displayed some great levels of teamwork and intensity. Great job, guys!
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Friday, October 31st, 2008
In honor of the Phillies’ first world series victory in 28 years, the Thursday and Friday classes took on a modified version of Brand X Baseball:
1st Base: 15 Windshield Wipers
2nd Base: 15 Medicine Ball Cleans
3rd Base: 20 Crossover Pushups
Home Plate: 15 Overhead Squats
Move between bases using walking lunges. Team with the most runs at the end of 20 minutes wins.
Watch out for Rain Delays - if a rain delay is called, drop and hold a plank position until play is resumed.
Both games ended in a tie, so the tie breaker was planks. The last teammate still holding a plank wins it for their team!
Thursday Evening:
Team Phillies - Kim, Pete S, and Onur
Team Rays - Catlyn, George, Jean, and Jim
rays win
Friday Morning:
Team Phillies - Kathy and Talissa
Team Rays - John and Eric
PHILLIES WIN!
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