7/24 WOD

Conditioner: 20 Min AMRAP

-20 Yard Buddy Carry

-after each 20 yard carry each athlete must do 3 burpees once your done switch the person who is carrying and continue on like this… the score will be total burpees as a team.

Scale down will be farmers carry using kettlebells.

7/22 WOD

*Attention Everyone, we need everyone to update their waivers. We are going paperless. You’ll notice the blue tab that says “Sign Our Waiver” below, please fill it out, it will only take 2 mins. If you do not have it filled out by next week we cannot let you workout until you do, so instead of waiting in line at the gym to do it, get it done now… Thanks

**Remember to vote for us as Best Crossfit Gym on Philly Hot List, use the link on the right.

***Also, starting next Thursday, we are making the last Thursday of each month “Bring a friend or family member for free day” Any member will be allowed to bring 1 person to check out what we do. It will still be a partner WOD, just less technical movements that are scalable for any level of fitness but still a killer workout!!! Get your friends and family in before the summer ends!

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Skill: Turkish Get Ups

Conditioner: “Cindy”  20min AMRAP
-5 Pull-Ups
-10 Push-Ups
-15 Air Squats

 

7/21 WOD

*Remember to vote for us as Best Crossfit Gym on Philly Hot List, use the link on the right.

**Also, starting next Thursday, we are making the last Thursday of each month “Bring a friend or family member for free day” Any member will be allowed to bring 1 person to check out what we do. It will still be a partner WOD, just less technical movements that are scalable for any level of fitness but still a killer workout!!! Get your friends and family in before the summer ends!

So here is a little inspiration to all woman, and men! She can squat, clean, jerk and snatch more than most men!!!! Ksenia Maximova is 18 year old and only weighs 128lbs, she is 2013 Junior World Champion in the 58kg category she is squating 170kg (375lbs) in the video below and makes it look down right easy!!!

She won the Junior World title with a 205kg Total (94kg “207lbs” Snatch and 111kg “244lbs” Clean & Jerk).

Skill / Strength: Full Clean from the Floor – Work to heaviest possible

Conditioner: 5 Rounds
-20 KB Swings (Red,Yellow)
-20 Burpees

*We have done this a few times. Record your time and compare to the past, if you don’t have a previous time written, save it, we will do this again…

 

 

7/19 WOD

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15 MINUTES AMRAP

5 DEADLIFTS (225,155)

10 PULLS UPS (ANY STYLE) MUST BE ABLE TO PERFORM 6 STRICT TO PERFORM ANY OTHER STLE

200M RUN

5 MINUTE REST:

FOR TIME:

100 BAR HOPS

100 KB SWINGS (RED, YELLOW)

2 MINUTE REST

MAX KNEES TO ELBOW UNBROKEN

 

7/15 WOD

Hey Guys, so we are up for best CrossFit Gym in the Philadelphia area. We need you and your friends help. All you have to do is click the link to the right of the Webpage or at the bottom if your on a moblie device. Enter your email and vote. Anyone with an email can vote, lets get 1st and represent who we are!!!

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Strength: Push Press 5×5
*After each set you will immediately perform a set of Max Effort Strict Ring Dips, if you cannot perform at least 5 Strict Ring Dips then you will do Max Effort Push Ups.

Conditioner: 2 Minutes at each station for Max Reps…
-Hang Clean (95,65)
-Push Press (95,65)
-Airdyne
-Thruster (95,65)

 

6/14 WOD

CONGRATS TO ALL OF OUR SWEATFAM LADIES WHO COMPETED AT THE CROSSFIT TOMS RIVER “NO BABY KEEP YOUR SOCKS ON” COMPETITION. SPECIAL SHOUT OUT TO KYLA POSSINGER FOR HER AMAZING COMEBACK AFTER HER ACCIDENT!!!! WAY TO STICK ROLL DEEP, STICK TOGETHER AND WORK YOUR ASSES OFF!10533717_10202424143548154_3181763661956517613_n

STRENGTH: FRONT SQUAT 3-3-3-3-3- MAX STRICT PULL UPS BETWEEN SETS (PUT ON BANDS NEEDED TO ACCOMPLISH 6 REPS IF NEEDED WITH A 3 SECOND NEGATIVE)

CONDITIONER: FOR TIME

50 GOBLET SQUATS (BLUE, RED)

50 TOES TO BAR

50 WALL BALLS

50 BURPEES