“Will WOD for Beer” at CF Del Val
On Saturday September 29th, CrossFit Delaware Valley is hosting their 2nd annual Will WOD for Beer event. This is not a competition but a fun day of WODs with other CrossFit affiliates from the Philly area. …
Daily WOD – Sep 12, 2012
Complete 2 rounds for time of: 800m run 10R/10L kettlebell clean (70/53#) 20 strict pullups Challenge Note: It's been almost a week since we started the Fall Nutrition Challenge! Email or drop off your logs…
Daily WOD – Sep 11, 2012
Banded box back squat 12x2 (~50% 1RM on bar, ~30% band tension) Then Complete for time: 40-30-20-10 air squats Broad jump 6 mats and bear crawl back after each set Community Notes: Happy Birthday Chris…
Daily WOD – Sep 10, 2012
Today's WOD: Pick a goal Crush the goal Cross it off the board WOD Notes: Today's classes will give you the opportunity to knock off some of your 2012 goals from our goals board. Did…
Rest Day – Sep 9, 2012
Thanks for another great week at ICA! Rest up and enjoy your weekend. Get ready for another great week of WODs starting Monday! Community Notes: Happy birthday Joel!
Daily WOD – Sep 8, 2012
Push Jerk 2-2-2-2-2-2 Then Assistance: 3 sets of max handstand pushups Community Notes: Congratulations to Brandy on her marriage today!
Favorite (Paleo) Recipes
The purpose of this post is to give our athletes a place to share their favorite recipes, especially recipes that are 100% paleo. This should be a great resource to help people get through our current…
Daily WOD – Sep 7, 2012
Complete 5 rounds for time of 50 double unders 15 overhead squats (95/65#)
Make Up Day – Sep 6, 2012
Come in between 4:30 and 7:30 to make up one of the last five workouts. This week the choices are: Back Squat 5-5-5-5-5 then 400m sled drag (20% of SDC) Complete four 90s rounds of…
Daily WOD – Sep 5, 2012
Deadlift 1-1-1-1-1-1-1 Then Take 10 minutes to find your max consecutive double unders. WOD Notes: The deadlift is supposed to be a training max. Work your way up to the heaviest lift you can do…