Category Archives: WODs

Here, you’ll find the current ‘Workout of the Day’

CrossFit Love 082314

August 22, 2014

Level 1 – Fitness

10:00 of coaches dynamic warmup
total body BND moblitly

Back Squat
3 x 5, sets across @ mod hvy

In teams of two, with only one partner working at a time, partners alternate rounds to complete five sets each of:
15 Wall Balls
10 Burpees

Level 2 – Performance

10:00 Coaches Dynamic Warmup
with squat prep plus soleus mobilitly

Revers Hyper 2 x 12 **before the session begins

Back Squat
3 x 5 @ 70%

In teams of two, with only one partner working at a time, partners alternate rounds to complete five sets each of:
20 Wall Balls
10 Burpees

Level 3 – Competition 

Snatch Prep
10 Snatch Deadlift
10 Drop Snatch
10 Sots Press
5 Slow Mo Hang Snatches

Snatch
1 x 3 @ 65%
2 x 3 @ 70%
1 x 3 @ 75%
1 x 2 @ 80%
1 x 1 @ 85%
1 x 1 @ 90%
1 x 1 @ 95%
1 x 2 @ 70%
1 x 1 @ 100%
1 x 1 @ 105% ++

Clean & Jerk Prep
10 Front Squat
10 Hang High Pull
10 Tall Cleans
5 Split Jerks

Clean and Jerk
1 x 3 @ 65%
2 x 3 @ 70%
1 x 3 @ 75%
1 x 2 @ 80%
1 x 1 @ 85%
1 x 1 @ 90%
1 x 1 @ 95%
1 x 2 @ 70%
1 x 1 @ 100%
1 x 1 @ 105% ++

CrossFit Love 082214

August 21, 2014

Level 1 – Fitness

15:00 of coaches dynamic warmup
include OVHS prep

Overhead Squat
4 x 6-8 reps @ 3011

4 Rounds
Single Leg Kettlebell Deadlift x 6-8 reps each leg @ 3011
Rest :60
Low Plank :60
Rest :60

7:00 AMRAP
7 Deadlift @ 185 / 105
7 Push Press @ 95 / 65 *off rack
14 Sit-ups

Level 2 – Performance

10:00 Coaches Group Dynamic Warmup
include upper body mobility

3 x 20 GHD Situps **before the session begins

ME Wide Grip 2 Board Press

Chinups
Max Effort x 1

Pushups
Max Effort 1:00

3 Rounds:
10 Strict High Pulls
20 Alt Hammer Curls
30 Tri BND Extensions
Rest :60

Level 3 – Competition

Snatch Prep
10 Snatch Deadlift
10 Drop Snatch
10 Sots Press
5 Slow Mo Hang Snatches

Snatch
1 x 3 @ 65%
2 x 3 @ 70%
2 x 3 @ 75%

Clean & Jerk Prep
10 Front Squat
10 Hang High Pull
10 Tall Cleans
5 Split Jerks

Clean & Jerk Prep
2 x 3 @ 60%
2 x 3 @ 65%
1 x 3 @ 70%

Don’t forget to grab your Progenex at CrossFit Love today!

pro 5

CrossFit Love 082114

August 20, 2014

Level 1 – Fitness

15:00 of coaches mobility, flexibility, and dynamic warmup
include upper body prep

Press 5 x 1 

Push Press 5 x 3 

6 Rounds
Against a 2:00 clock
200 M Run
Max Effort Pushups

Level 2 – Performance

15:00 Dynamic Warmup
include poseterior chain prep along w include forearn and wrist prep, along with HSPU skill work

Revers Hyper 2 x 12 **before the session begins

Deadlift
6 x 1 @
75, 85, 90, 80, 90, 95-101
**stay in my order!!

3 Rounds
20 Box Jumps @ 24 / 20
10 HSPU
400M Run

Good Morning
3 x 5 @ Mod Hvy

6:00 AMRAP
TEAM session max effort rope climbs

Level 3 – Competition

Swim: 25M @ Easy, 75 @ Strong Effort

Swim: Penny Pickups x 10 *pick up 10 pennies from the deepest end of pool

Mobility and Maintenance: 20 to 30 mins of mobility and flexibility, please concentrate on weaknesses and lower body

 Inflammation Maintence *concentrate on your lower body

Examples: compression at home, contrast showers, ice baths, marc pro

CrossFit Love 082014

August 19, 2014

Level 1 – Fitness

20:00 of coaches mobility, flexibility, and dynamic warmup
include poseterior chain and deadlift prep

Deadlift
4 x 6 – 8 @ 20X1

4 Rounds:
R then L Single Arm Press x 8 reps each arm
Rest :45
DB Alternating Reverse Lunges x 10 (x 2 DB’s)
Rest :45

3 Rounds
10 Man-Makers
400M Run

Level 2 – Performance

15:00 Coaches Dynamic Warmup
include 3 x 1:00 DUs,
also include 35 T2B – break up as needed

Spilt Jerk
In 15:00 build up to a heavy single

6 Rounds
Against a 2:00 clock
200 M Run
Max Effort Pushups

High Plank 2:00
Rest :30
R Side Plank :45
L Side Plank :45

Level 3 – Competition

3 Rounds
8 – 12 Strict Chest 2 Bar (level up with x 8 @3121)
8 – 12 Ring Flys
30f / 40m Close Grip Pushups

Hang Snatch *hang from your preference
1 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
3 x 3 @ 80%

Back Squats
1 x 5 @ 55%
1 x 5 @ 60%
1 x 4 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%

2 Rounds, FOR TIME
6f / 10m MU
12 Kipping HSPU
24 Alt Pistols

Get your Progenex at CrossFit Love today!

pro 1

“Battle in the Box” Workout #2

August 18, 2014

TEAM MAX EFFORT CLEAN & JERK

Points Available: The TEAMS will be ranked overall by the combined total weight of their heaviest successful clean and jerks. The highest total will receive 1 point, the second highest total will receive 2 points. . . so on and so forth. 

Rules: Each TEAM will be equipped with a men’s bar, two sets of 45 lb. plates, two sets of 10 lb. plates, along with one set of 35′s, 25′s, and 5′s. Each TEAM will have four minutes to complete the combined highest total possible. There are unlimited attempts allowed in the four minutes. However, each unsuccessful lift will constitute in a 10 lb. penalty from your TEAMS overall total. 

Location: The Chamber

Time: 7:30PM – 9:00PM

#battleinthebox

There are a few spots left: http://bit.ly/1kPu3YI

CrossFit Love 081914

August 18, 2014

Level 1 – Fitness

20:00 of coaches dynamic warmup
include BND total body warmup

Pullups
3 x 5

3 Rounds
:60 Low Plank
:60 DU Practice
:30 Rest

8:00 AMRAP
10 Push Press @ 75 / 55
10 Burpee Box Jump Overs @ 24 / 20

Level 2 – Performance

15:00 Coaches Group Mobility
include ankles to eyes BND mobility with front squat mobility

Revers Hyper 2 x 12 **before the session begins

Front Squat
2 x 5 @ 65 – 70%

Press
6 x 2 @ 20X1

8:00 AMRAP
10 Pull-Ups
15 Thrusters @ 95 / 65
30 Double-Unders

Level 3 – Competition

15:00 Dynamic Track Warmup 

Snatch 12:00 EOMOM
Set 1: 1 x 3 @ 65 % + 10 Burpees
Set 2: 1 x 3 @ 65 % + 30 DU
Set 3: 1 x 3 @ 70 % + 10 Burpees
Set 4: 1 x 3 @ 70 % + 30 DU
Set 5: 1 x 3 @ 75 % + 10 Burpees
Set 6: 1 x 3 @ 75 % + 30 DU

Front Squat
1 x 5 @ 70%
2 x 5 @ 75%
1 x 4 @ 80%
2 x 3 @ 85%
1 x 3 @ 87%
2 x 1 @ 90%

2 Mile TT

Grab your Progenex at CrossFit Love today!

pro 2

CrossFit Love 081814

August 17, 2014

Level 1 – Fitness

10:00 of coaches dynamic warmup
include BND front squat mobility and overhead prep

Front Squat
4 x 10 reps @ 3011

Ring Rows
4 x 8 – 10 @ 2111

Against a 3-minute running clock, climb as high as possible through the following ladder:
1 Thruster
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.
Rest 3 minutes between sets, and complete a total of three sets.

Level 2 – Performance

10:00 Coaches Group Lower Body BND Mobility
include max effort box Jump

Revers Hyper 2 x 12 **before the session begins

Back Squat
3 x 5 @ 70%

Power Clean
4 x 1 @ 85 – 95%

Ring Dips
2 x Max
Rest = :90 btwn each

Tabata Hollow Hold, Low Plank
8 rounds each

Level 3 – Competition

3 Rounds, NFT
10 Lateral Box Jumps Overs @ 24 / 20 (r + L = 1)
10 Strict HSPU

Max Rep C2B
Rest 2:00
Max Ring Dips

Hang Snatch *below the knee
2 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
3 x 3 @ 80%

Hang Power Clean + Jerk *your preference on hang and jerk
2 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
3 x 3 @ 80%

Back Squat
1 x 5 @ 55%
1 x 5 @ 60%
1 x 4 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%

CrossFit Love 081614

August 15, 2014

Level 1 – Fitness

10:00 of coaches dynamic warmup
total body BND moblitly

Max Effort Back Squat 

In teams of four, complete as many reps as possible of the following circuit in 30 minutes:
400 Meter Run
Box Jump Overs
Burpee Pull-Ups
SItups

Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

Level 2 – Performance

10:00 Coaches Dynamic Warmup
with squat prep plus soleus mobilitly

Revers Hyper 2 x 12 **before the session begins

Back Squat
1 x 5 @ 50%
1 x 5 @ 55%
1 x 3 @ 60%
1 x 3 @ 65%
1 x 1 @ 70%
1 x 1 @ 75%
1 x 1 @ 80%
1 x 1 @ 85%
1 x 1 @ 90%
1 x 1 @ 95%
1 x 1 @ 100%
1 x 1 @ 105% ++

In teams of four, complete as many reps as possible of the following circuit in 20 minutes:
400 Meter Run
Box Jump Overs
Burpee Pull-Ups
Wall Climbs

Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

Level 3 – Competition

3 Rounds, NFT
Handstand Walk Gym Floor ** if easy work on your turn around at the end of each
21 / 15 / 9 T2B ** each of these sets for time and preferably UB
50 DU

Snatch
1 x 3 @ 50%
1 x 3 @ 55%
1 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 75%

During your snatch and C&J use it as a warmup and a skill session.
Don’t wear yourself out, nice solid breaks btwn sets, try to correct little technique issues

Clean & Jerk
1 x 3 @ 50%
1 x 3 @ 55%
1 x 3 @ 60%
1 x 3 @ 70%
1 x 2 @ 75%

Rest 15:00 prepare for back squat –
work on being mentally tough, show intensity and squat like you mean it

Back Squats
1 x 5 @ 50%
1 x 5 @ 55%
1 x 3 @ 60%
1 x 3 @ 65%
1 x 1 @ 70%
1 x 1 @ 75%
1 x 1 @ 80%
1 x 1 @ 85%
1 x 1 @ 90%
1 x 1 @ 95%
1 x 1 @ 100%
1 x 1 @ 105% ++

3 UB Rounds
:30 Low Plank
:30 R Side Plank
:30 L Side Plank
:30 Low Plank
:30 Rest

Grab your Progenex at CrossFit Love today!

pro 5

CrossFit Love 081514

August 14, 2014

Level 1 – Fitness

15:00 of coaches dynamic warmup
include upper body prep 
plus 4 Rounds
15 R then L DB / KB Side Bends
20 MB Russian Twists
:20 Hollow Hold

3 Rouds of:
20 Dumbbell Walking Lunges
4 TGU

Tabata 10M Run, Wall Balls, Situps, Burpees
*Transition rests pf :60 between element

:90 Low Plank
:30 Hollow Hold

Level 2 – Performance

10:00 Coaches Group Dynamic Warmup
**include upper body mobility and pullup skill work

2 x 25 GHD Situps **before the session begins

ME 3 Board Bench Press 

3 Rounds
10 Skull Chrushers **off floor
10 Close Grip Pushups
10 C2B Chinups

5 Rounds
12 BND Face Pulls
12 BND Tr- Extensions
12 BND Lat Pulldowns

Level 3 – Competition

2 Rounds
10 – 15 Strict Chest 2 Bar (level up with x 8 @3121)
10 – 15 Ring Flys
35f / 50m Close Grip Pushups
2 Legless Rope Climb

Snatch
1 x 3 @ 65%
1 x 3 @ 70%
2 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%

Jerk ** from the rack
1 x 3 @ 60%
1 x 3 @ 65%
2 x 3 @ 70%
2 x 3 @ 75%
1 x 3 @ 80%
2 x 2 @ 85%

Back Squats
1 x 5 @ 50%
1 x 5 @ 55%
1 x 5 @ 60%
1 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%

Don’t forget to grab your Progenex at CrossFit Love today!

pro 3

Philly Founders take on the Miami Surge!

August 14, 2014

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On Thursday September 4th the Philadelphia Founders will take on the Miami Surge in their first and only home match! Lucky for us, the match is only minutes away! It will take place at The Liacouras Center on Broad Street on the Temple University campus.  This is just minutes from Center City, Fairmount, and Northern Liberties. 

If you’re interested in attending this event, sign up on the bulletin board in the gym.  After we have 10 individuals signed up, we’ll host a giveaway of two additional tickets! Let’s get behind our home team and support them in their first match!