Workout of the Day: Saturday, 10.10.15.



MOVEMENT PREP: 5 minutes mobility as needed + Erin’s Prep


A. Power Clean @ 65% x 5 reps x 1 set, 75% x 4 reps x 1 set, 80% x 2 reps x 3 sets
B. Snatch Lift Off w/2 sec pause below knee + 2 sec pause above knee (1+1) @ 80% snatch x 3 sets
-bar comes from floor to below knee, hold for 2 seconds, then above knee hold for 2 seconds then back to the floor = 1 set
C. Every 90 seconds
Deadlift @ 60% x 8 Tng reps  x 3 sets

15 minute amrap @ 80% effort
10 Ring Dips
15 T2B
20 Calorie Row

-Rest 5 minutes-

15 minute amrap @ 80% effort
30ft HS Walk or 10 Shoulder Shifts/Taps
15 Cal AB
10 Russian KB Swings (32/24kg)

-order can be switched to accommodate equipment needs
-Board Score: ST(Heaviest PC), COND (Score for each workout)


MOVEMENT PREP: Foam roll quads and t-spine for 2-3 minutes,  super front rack stretch w/band 1 min/side
2 Rounds: W/band around ankles –  lateral monster walk x 10 steps each direction, 10 glute bridges (w/band below knee), 5 pause air squats w/5 sec pause in bottom (w/band below knee)


A. Front Squat, Rest 2-3 minutes
Set 1 – @ 70% x 3 reps
Set 2 – @ 80% x 2 reps
Set 3-4 – @ 85-90% x 1 rep


1 minute plank hold on elbows
-rest 30 seconds-
30 second hollow rocks
30 second arch rocks
-rest 1 minute-
x 2


MOVEMENT PREP:  Lax ball/foam roll as needed 3 minutes, Gastroc/soleus stretch x 1 min/side, partner assisted spiderman or wall quad stretch 1 min/side

2 Rounds: 10 Air Squats, 10 Scap Push Up, 1o Scap Pull Up


A1. Pistols or Practice x 6-8 reps/leg x 3 sets, Rest 60 seconds
A2. Strict Press x 5 reps x 3 sets, Rest 60 seconds

In teams of 2 complete:

20 minute amrap
50 Wall Ball (20/14lb)
40 KB Swings (24/16kg)
30 Burpees
20 Sit Ups
200m Run

*Teammates can divide the work any way except the run must be done together

-Board Score: COND(Rounds + Reps)


MOVEMENT PREP: Single Leg Lacrosse Ball Toss (single leg balance on the blue atlas pads, tossing ball against the wall and catching)- 30sec/side

10 Weighted Pass Throughs
10 Kip Swings
5 kneeling jump squats


A. 3 position Clean- (floor, below knee, above knee), work up to 70% then…
70%x2, 80%x2x2

B. Snatch Push Press + Overhead Squat – 70% (1RM Snatch) x (4+2), 75% x (4+2), 80% x (4+1), max (3+1)

C. 3 sets of 5- Good Mornings


foam roll/lax ball – 5 min
wall quad – 1 min/side

theraband warmup

all with a monster band:
2 rounds:
30′ lateral walk
30′ lateral walk back face same way
10 air squats
10 glute bridges

A. 8 min EMOM
60′ stone carry – pick a load you know you can carry down and back

B. 8 min EMOM
Axle PC + 4 front lunges (alt, 2/leg)
Choose your load, tough effort, same for all 8 minutes
10 min ladder drills
Work up to contest weight in frame carry. Make 1 50′ attempt at it. Then if you can do it with no drops stay at that weight, otherwise go down and do 4 more 50′ carries, if you are dropping during these 4 it’s too heavy. it should be hard, but UB, fast feet!

Frame carry ­ 60 second time limit ­ 50 feet ­ no straps, no suits, unlimited drops
Women Novice: 280#
Women LW/HW: 340#
Novice/LW200: 460#
MA/LW: 550#
HW: 640#”

Workout of the Day: Friday, 10.9.15.

The CrossFit Total

Join us for the CrossFit Total ALL DAY Friday, October 3oth! And, if you can, be in costume!

The CrossFit Total is a test of your maxes in three lifts: the back squat, the deadlift, and the strict press. Adding all the pounds together gets YOU your Total. We have been keeping track of CrossFit Totals for the entire 7 years of CrossFit Center City’s existence! You can read more about the CrossFit Total and how it can fit into your training here.

If you’d like to attend, all you have to do is sign-up on the week of for a time-slot of your choice. Be sure to allot at least 90 minutes to total.

If you have any questions about the Total, feel free to ask a coach! This is open (and encouraged) for all levels of athlete and whether or not you are aware of it, you have already been preparing to Total if you are coming to regular classes!


MOVEMENT PREP: banded pec stretch 1 min/side, spiderman or wall quad stretch 1 min/side, 10 bird dog
2 Rounds: 10 scap pull ups, 10 wall facing squats, 10 kip swings (hollow to arch)

A. Snatch Grip Behind the Neck Push Press + OHS @ 35×1 tempo (3+1) x 3 sets – building in weight. 70-75% of snatch is a good goal to hit on the last set
B. Back Squat@ 5XX1 tempo @ 65-70% x 3 reps x 4 sets, Rest 60 seconds
-tempo = 5 second controlled lower, no pause in bottom, up explosively, 1 second pause at the top

For time
21 OHS (95/65#)
21 Pull Ups
18 OHS (95/65#)
18 Pull Ups
12 OHS (95/65#)
12 Pull Ups
9 OHS (95/65#)
9 Pull Ups

-OHS weight should be scaled if athlete does not have the capacity to go unbroken for 21 reps. Scale to front squats or goblet squats for poor mobility 
Board Score: ST(A), COND (Time)


MOVEMENT PREP: Foam roll t-spine and IT bands, Banded lat stretch, Banded ankle stretch
2 rounds: 10 press ups, 2 passes broad jump, 10 scap pushups, 10 sumo squat to stand

Pick Drill
Cut the cake (body)
Pause at body angle
Super slow recovery

5 min at 18 (65%)
-rest 2 min-
5 min at 20 (70%)
-rest 2 min-
5 min at 22 (75%)
-rest 2 min-
5 min (2:30 at 24; 1:30 at 26; 1min at 28) (80-85%)


MOVEMENT PREP: 3 minutes general mobility

Bent Sit to Narrow Squat- 10 reps
Kneeling Bottoms Up KB Press- 5 reps/side
Standing W’s- 10 reps


A. High Hang Snatch x 3 reps – work up to 75% of 1RM Snatch, complete 4 sets here.

B. From the blocks: Clean Pull + Power Clean – work up to 75% of 1RM Clean, complete 3 sets there.

C. 2 rounds:
Standing Plate Twist (25/15kg) – 20 reps
Single Arm OH Reverse Lunge w/KB- 8reps/side

Workout of the Day: Thursday, 10.8.15.



MOVEMENT PREP: Lax ball pecs 1 min/side, Foam roll quads and adductors 4 minutes
2 Rds: 30ft spiderman + OH Reach, lateral goblet squats x 10, bottoms up strict press x 10/side

A. EMOM X 10 Minutes
Minute 1 – 3 Hang Power Clean @ 70% of Clean – weight can be building without sacrificing form
Minute 2 – 5-7 DB Strict Press @ tough weight

B. EMOM x 10 Minutes
Minute 1 – 3 DB Step Ups per leg (24/20″)
Minute 2 – 5-7 Strict Ring Dip

750m row @ 80%
-Rest 2 minutes-
500m row @ 90%
-Rest 60 seconds-
250m row @ max effort

Board Score: ST(HPC), COND(Row Splits)


MOVEMENT PREP: Foam roll quads and t-spine for 2-3 minutes,  super front rack stretch w/band 1 min/side, Partner PVC lat stretch (bilateral shoulder flexion, 5:20 on video) x 1-2 minutes
2 Rounds: W/band around knees –  lateral monster walk x 10 steps each direction, 10 glute bridges (w/band below knee), 5 pause air squats w/5 sec pause in bottom (w/band below knee)


A. Front Squat, Rest 2-3 minutes
Set 1 – @ 60% x 5 reps
Set 2 – @ 70% x 5 reps
Set 3-4 – @ 75% x 5 reps

B. Glute Ham Raises x 8-10 reps x 3 sets, Rest as needed
-banded or partner assisted if needed

C. Reverse Plank x 60 seconds x 3 sets, Rest 2 minutes
-weighted if possible


MOVEMENT PREP: 3 minutes of mobility + theraband warm up + Freestanding HS Hold x 10 attempts w/max hold of 10 sec


A. Strict Muscle Up or MU Drills x 3 reps x 4 sets, Rest 60-90 seconds

B. L-Sit on Parallettes x 30 seconds x 3 sets, Rest 60-90 seconds

C. Stomach to Wall HS Hold x 30 seconds x 4 sets, Rest 60-90 seconds

D1. Russian Twist x 25/side x 3 sets, Rest 60 seconds

D2. Side Plank Hold on Hand x 30 seconds/side, Rest 60 seconds

Workout of the Day: Wednesday, 10.7.15.

CrossFit Kids Launching this Saturday!

We are beyond excited to announce that CrossFit Kids classes will be part of the regular schedule at CrossFit Center City starting on Saturday, October 10th! Here’s a quick FAQ for those interested, and please– pass it along!


–Right now we have 2 groups:

CrossFit KIDS (ages 5-12)

–These classes will meet Monday, Wednesday at 330pm and Saturday at 10am concurrent with a 10am workout that parents can attend! Classes are approximately 45min long.

CrossFit TEENS (ages 13-17)

–These classes will meet Tuesday, Thursday at 330pm and Saturday late morning. Classes are 1hr long, including some study time at the end of class.

For more information read here!


MOVEMENT PREP:  Softball or mash triceps 2 minutes, Lax ball calves 1 min + 10 rocking ankle mobilizations/leg
10 scap push ups, 10 scap pull ups, then 3 minutes of double under practice


A. Front Squat @ 23×1 @ 65% x 4 reps x 3 sets, Rest 60 seconds
B. BB Bent Over Row x 5 reps x 3 sets, Rest 60 seconds


3 Rounds
250m row
20 DB Walking Lunges (45/20#/hand)
3 MU or 5 Strict Pull Ups
200m run
-Rest 2:30-

Board Score: ST(A), COND(Slowest Round/MU or PU)


Mobility and pull/fall drills to warm up

3x (4x200m)
60s between efforts and 4 minutes between sets

Stimulus: We’re taking alot of rest so these should be fast/hard efforts. However, there are alot of them, so you should go 100% on the first set. If your splits stay the same, you’ve paced it correctly. Desired effort; 85% round 1, 90% round 2, 95% round 3.

Workout of the Day: Tuesday, 10.6.15.



MOVEMENT PREP: 4 minutes banded hamstring stretching,  Lax ball to upper trap x 10 passes/arm
2 Rounds: 10 cat & camel, 30ft broad jump, 30ft inchworm


A. Deadlift x 3 reps @ 75-80% x 4 sets, Rest 2 minutes
B. Strict Press x 3 reps x 4 sets, Rest 2 minutes – building in weight to a tough triple

8 minute amrap
4 S2O (115/75#)
8 T2B

Accumulate 3 minutes of a weighted plank on elbows


MOVEMENT PREP: Theraband warm up, partner shoulder stretches


A. Legless Rope Climb x 1 rep x 5 sets, Rest 60-90 seconds

B. Inchworm Hollow Hold x 30 seconds x 4 sets, Rest 60 seconds

C. Strict HSPU x 5 reps x 5 rounds, Rest 60-90 seconds

D. Ring Support Hold x 30-45 seconds x 3 sets, Rest 60-90 seconds

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