CrossFit South Philly. Fitness Without Limits.

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Wednesday May 5th, 2010

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TGUs and an Oly WOD

Sorry this one is being put up a little late, folks… pics and scores will be posted soon!

Warmup
Rolling
Joint Prep
Olympic Warmup - Clean & Jerk

Strength WOD
Turkish Getups
1 - 1 - 1 - 1
(per arm)

Conditioning WOD
4 rounds for time of:

  • 5 Push Jerks (155 / 110)
  • 100 m Sprint
  • 5 Hang Power Cleans (155 / 110)
  • 7 Burpees

Scaled version: 3 rounds for time using a heavy but manageable weight.

Add Comment Posted by Wil

Tuesday May 4th, 2010

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Jeannette’s Birthday WOD

Jeannette asked for — and got — a birthday WOD on Tuesday. I’m sure that our version of the CrossFit OldTown “Dirty Thirty” reminded Jeannette of the old adage: Be careful what you wish for… you just might get it!

Many happy returns, Jeannette!

We also welcomed Aamir & Andrew for their first WOD at CFSP! Welcome to the team, guys.

Warmup
Rolling
Joint Prep
Olympic Warmup - Snatch

Strength WOD
Press
Advanced: 3 - 3 - 3
Beginners: 5 - 5 - 5

Conditioning WOD
“Dirty Thirty”
For time:

  • 30 Kettlebell Swings (24k / 16k)
  • 30 Wall Ball Shots (10′ target) (20# / 14#)
  • 30 Box Jumps (32″ / 24″)
  • 30 Push Press (75# / 55#)
  • 30 Pushups
  • 30 Kipping Pullups
  • 30 Sumo Deadlift High Pulls (75# / 55#)
  • 30 Jumping Ball Slams (20# / 15#)
  • 30 Situp & Press (30# / 20#)
  • 30 Burpees

Scaling Options: L1) 20 reps each. L2) 15 reps each.
Kudos to everyone who opted to scale UP on this brutal workout!

3 Comments Scores | Scores(cont.) Posted by Wil

Monday May 3rd, 2010

7

Deadlifts

The 6AM class narrowly dodged a downpour on Monday morning. They got a little damp during the sprints, but at least they didn’t get soaked. In the evening classes, both Travis and Joel moved up to the next level of the Gymnastics warmup.

Warmup
Rolling
Joint Prep
Gymnastics Day 2

Strength WOD
Deadlifts
Advanced: 1 - 1 - 1 - 1 - 1
Beginners: 5 - 5 - 5 - 5

Conditioning WOD
As many rounds as possible in 8 minutes of:

  • 10 Thrusters (95 / 65)
  • 10 Ball Slams (20 / 15)
  • 100 m Sprint

What is the best piece of advice you’ve gotten at CFSP, either from a trainer or a fellow member? Discuss in comments!

7 Comments Scores Posted by Wil

Saturday May 1st, 2010

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Danny

We had a small but determined crew on Saturday. The lucky few who showed up got to give the Hero WOD “Danny” a shot. But first, it was time to add some weight to Ring Dips!

Warmup
Rolling
Joint Prep
Body Weight Warmup

Strength WOD
Weighted Ring Dips
5 - 5 - 5

WOD
“Danny”
As many rounds as possible in 20 minutes of:

  • 30 Box Jumps (24″ / 20″)
  • 20 Push Press (115 / 80)
  • 30 Kipping Pullups

Today’s sub for kipping pullups is 50 jumping pullups.

Add Comment Posted by Wil

Friday Apr 30th, 2010

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Clean and Row

Friday’s WOD was simple and to the point. We focused on two movements that require power and efficiency.

Warmup
Rolling
Joint Prep
Olympic Warmup - Clean & Jerk

Strength WOD
Clean
Practice for 15 minutes, working up to a heavy single.
Beginners: Practice Clean Pulls for 7 min, and Front Squats for 7 min.

Conditioning WOD
Partner Rowing - for total distance.
Pair up - each partner rows for 2 minutes until both have gone 4 times.
While one is rowing, the other is resting.
The clock never stops, so transitions are critical.

Add Comment Scores Posted by Wil

Thursday Apr 29th, 2010

5

Quarter Gone Bad

We’ve been wanting to break this CrossFit Football WOD out for a while now, and Thursday was our chance.
15 seconds of work sure looks easy on the whiteboard, doesn’t it?

Warmup
Rolling
Joint Prep
Gymnastics Day 1

Strength WOD
Low Bar Back Squat
5 - 5 - 5

Conditioning WOD
“Quarter Gone Bad”
5 rounds of:

  • 15 seconds of Thrusters (135 / 95)
  • 15 seconds of Pullups (50 / 30)
  • 15 seconds of Burpees
      • Rest 45 seconds between each exercise.
      For total reps.

      Alcohol and elite performance: do they really mix? Discuss in comments.

      5 Comments Scores | Scores(cont.) Posted by Wil

Wednesday Apr 28th, 2010

3

Toes to Bar and an AMRAP

On Wednesday, Jeff and Tony moved to the wall, hitting p-rom handstand pushups for the full WOD! Lesha, Jean & Catlyn all accepted the challenge of scaling up on the kettlebell swings.

It was Amy’s first WOD at CFSP, and she did an awesome job. Welcome to the team, Amy!

Warmup
Rolling
Joint Prep
Olympic Warmup - Snatch

Strength WOD
Toes To Bar
Do 1 set of max reps to set your goal number.
Rest up to 1 minute and go again, for as many sets as it takes to hit the goal number 2 more times.

Conditioning WOD
As many rounds as possible in 12 minutes of:

  • 5 Handstand Pushups
  • 15 Kettlebell Swings
  • 200 m Sprint

3 Comments Scores Posted by Wil

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