Workout of the Day: Saturday, 7.26.14

Hudson, Stormy and Anisha at Test Your Metal last weekend

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MOVEMENT PREP: 5 minutes of general warm up/mobility work + 5 minutes of double under practice + 2 rounds of: 30 hollow rocks, 30 superman rocks, 30 med ball push ups


EMOM x 12 minutes
Clean – building in weight every set. Men will start at 155# or 50% of 1RM. Women will start at 83# or 50% of 1RM


In teams of 6 (3M/3F), complete the below for time

600 Double Unders (200 reps per rope x 3 ropes)
240 Goblet Squats (80 reps @ 45#, 55#, 70#)
210 DB Snatch (70 reps @ 45#, 55#, 70#)
180 Deadlifts (60 reps @ 123#, 195#, 245#)
100 HSPU (50 reps x 2 walls)


In teams of 4 or 2
300/200 Double Unders
160/80 Goblet Squats
140/70 DB Snatch
120/60 Deadlifts
70/35 HSPU


MOVEMENT PREP: Lax ball to pec x 15 passes/side, partner tricep mash x 45 sec/side
2 rounds: 10 air squats, 10 lying T’s w/10 second hold, 10 lying I’s w/10 sec hold, 10 hollow rocks, 10 superman rocks


A1. Bench Press x 6-8 reps x 3 sets, Rest 20 seconds
A2. Dynamic Push-Up x 4-6 reps x 3 sets, Rest 3 minutes


In teams of 3, alternate whole movements to complete as many rounds and reps as possible in 16 minutes of:
10 T2B
10 Alternating Goblet Reverse Lunges (24/16kg)
10 Box Jumps (24/20″)
10 Calorie Row



Workout of the Day: Friday, 7.25.14


A video to help inspire everyone to reach “that moment” of personal athletic victory, to never give up when things get tough, and to share your success so we can all progress through human movement.


MOVEMENT PREP: Lax ball and foam roll as needed for 5 minutes, 60 ft jog, 30 ft high knees, 30 ft butt kicks, 30 ft carioca, 30ft spiderman lunge + OH reach,


In teams of 2, alternating complete rounds (2rds/person for part 1 and 2)

At 0:00 on the clock

4 Rounds
1 Rope Climb *scale 3 rope pulls from lying to standing
10 Hang Squat Cleans (95/65)
300m Row 
*14 minute cap

At 15:00 on the clock
4 Rounds
7 Strict Pull Ups
10 Front Squats  from the floor (135/95)
200m Run
*12 minute cap

At 28:00 on the clock
8 minute EMOM
odd = 8-10 Pull Ups (Kipping, no band – scale is ring rows)
even = 40 sec Bear Crawl

*Score = Times from Part 1 and Part 2. There is no score for the EMOM and partners will go at the same time on opposite movements

Workout of the Day: Thursday, 7.24.14

 “When you find your why you find a way to make it happen.”


Rachel B. still going strong! –On the left: today at 38.5 weeks. –On the right: 36ish weeks, end of Oct, 2010.

Do you still feel like you’re struggling with double unders? Checkout  Jump Rope Mechanics on MobilityWOD


MOVEMENT PREP: Lax ball upper trap in glute bridge 10/side, 60 ft over-under the fence, 10 cat & camel, 10 single leg glute bridge/side (alternating), 10 birddog


Every 90 seconds x 8 sets

Odd = Snatch Grip RDL x 6-8 reps @ 3011
Even = Elbow Supported DB External Rotations x 8-10 reps each arm @ 2020 tempo

12 minute amrap
5 R/arm DB Power Snatch (45-70/ 20-45)
5 L/arm DB Power Snatch (45-70/ 20-45)
10 K2E
amrap unbroken double unders *if scaling to singles the max is 100/set until you move on
*score = total double unders



Workout of the Day: Wednesday, 7.23.14

The time has come – we are ordering another cow from Philly Cowshare! This is a great opportunity to get locally and sustainably raised grassfed/grassfinished beef at an amazing price and stock up for the end of the summer and the fall! Check out the posters around the gym for more information – 1/8th shares are $390 for about 48 pounds of meat, and can easily be split between two people. You must physically sign up in person at the front desk or email (commenting here will not count!) For more info about Philly Cowshare and why they’re awesome and how to fit an eighth of a cow in a standard freezer (totally doable) visit Final date to sign up is Friday 7/25!

The 2014 Reebok CrossFit Games starts today at 9amThe Games will be broadcast to ESPN on Friday and Saturday nights, and ESPN2 on Sunday. Here is how you can watch the CrossFit Games.



MOVEMENT PREP: 3 minutes foam roll/lax ball as needed

2 Rounds of 10 Banded Low Trap Pull Down, 10 Push up w/ Plus, 60 ft Bottoms up KB Waiters Walk + 5 SA Bottoms Up KB Squat (alternate sides), 45-60 second tripod hold


A1. Bulgarian Split Squat x 8-10 reps/leg x 3 sets, Rest 30 seconds
A2. DB Bent Over Row x 6/side x 3 sets, Rest 30 seconds
A3. Strict HSPU x 5-6 reps OR 45 sec HS Hold OR 4 Wall Walks x 3 sets, Rest 60 second


Choose from either version 1 or 2 below. There is a 20 minute cap for both workouts.

800m run
20 Kipping HSPU 
800m run
25 L-Pull-ups
800m run
30 T2B 

800m run
20 HR Push Ups w/perfect form
800m run
25 Strict Pull-Ups
800m run
30 V-Ups


Workout of the Day: Tuesday, 7.22.14

Congratulations to Coach Ryan Basa for representing Liberty Barbell Club and CFCC this past weekend at the USAW National Championships! Basa has persevered through some less then ideal circumstances to prepare  for Nationals and we could not be more proud of his accomplishments.


Erin, Dmitry Klokov, Basa


MOVEMENT PREP: Lax ball pec 15 passes/side, wall triceps stretch x 45 seconds/side, elbow/wrist flexors stretch 45 seconds/side, 30ft 90/90 pull, 30ft bear crawl forward, 30ft broad jump


A. EOMOM x 5 sets (10 minutes) – Power Clean 1.1.1. rest 10 seconds between each single
*you may build throughout sets. Suggested starting weight is around 65% of your 1RM Power Clean


2 minute amrap
5 Burpees
5 Ground to Overhead (135/95lb)

Rest 2 minutes x 3 Rounds
*Pick up where you leave off after each set. Score = total rounds + reps performed


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