Workout of the Day: Sunday, 8.24.14

Come learn how to improve your pull-up on your own, build a handstand from the ground up, and back flip during ONE or all THREE of our CFCC Gym-Nasty clinics. Sign up here!



There is open gym today from 9-12pm. You may complete a workout of the day you missed this week or perform one of the suggested workouts listed below. Options include working as an individual, in partners, or teams of 3.

1 Person

2 minute clock
20 Double Unders
200m Run
KB Swings (24/16kg) x max reps
Rest 2 minutes x 6 sets 
Score = Total KB Swings


14 minute amrap
9 Burpees
20 KB Swings (24/16kg)
20 Air Squats

In teams of 2 with partners alternating complete rounds for 5 rounds per person,

10 Rounds
100m Row
10 Burpees
200m Run
15 KB Swings (24/16kg)


In teams of 2, with only one person working at a time

100 Box Jump Up and Over (24/20″)
800m Run
100 Goblet Squats (24/16kg)
800m Run
100 Burpees
800m Run

*Both partners must run together

Teams of 3 must complete a total of 4 sets each as quickly as possible of
500m Row
5 HR Push Ups
10 Box Jumps (24/20″) *w/step down
5 HR Push Ups
10 Box Jumps (24/20″)
5 HR Push Ups
10 Box Jumps (24/20″)
400m Run
*Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row , which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.




Leave A Comment

Crossfit Journal Logo   OPEX On Journey CrossFit Kids FMS Certified

© 2017 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 |
Website Design by Sayra Lopez