10-31-08 "Nate"

Happy Halloween

AMRAP in 20 minutes:

2 muscle ups
4 handstand push ups
8 kettlebell swings


Burpee Challenge #17

10-30-08

5 rounds for time of:

6 Thrusters (135/85)
9 Knees to Elbows
12 Box Jumps

Burpee Challenge #16

10-29-08

Fairfax

3 rounds for time:

30 Wall ball #15
30 Front Squat #45
30 Body builders
30 Hang Power Snatch (95/65)
400m run

20 Wall ball #15
20 Front Squat #45
20 Body builders
20 Hang Power Snatch (95/65)
400m run

10 Wall ball #15
10 Front Squat #45
10 Body builders
10 Hang Power Snatch (95/65)
400m run


Burpee Challenge #15

10-28-08

15 rounds for time:

15,14,13,12,11,10,9,8,7,6,5,4,3,2,1 Burpees
1,2,3,4,5,6,7,8,9,10,11,12,13,14,15 Box Jumps

Alternate between the two exercises each time.
(Ex. Rd 1 15 Burpees and 1 Box jump, Round 2 14 Burpees and 2 Box jumps etc..)

Burpee Challenge #14

10-27-08

5 rounds for time of:

15 Deadlifts
12 Power Cleans
9 Front Squats
6 Push Jerks

* All lifts are completed with #135 for the Men and #85 for the Women.

Burpee Challenge #13

Our Monday PM crew took on some make-ups. Julia and Karen both did very well with Cindy +5 while our 4 Guys-3 first timers all took on FGB. TJ our experienced crossfitter LED the pack with a 253 total. Great work to all. Craig, Ben and Jeff hope to see you back!

10-26-08 Rest Day

Go Eagles and Phillies!!


Don't forget about those Burpees!!!

Burpee Challenge #12

10-25-08 "300"

For time:
25 Pull ups
50 Deadlifts
50 Push ups
50 Box jumps
50 Floor Wipers
50 C & J (35/25)
25 Pull ups


Burpee Challenge #11

10-24-08 "10 of Hearts"

5 rounds for time:

500m row
400m run

Rowing Substitute : 45lb SDLHP 50 reps =500m row



Burpee Challenge #10

10-23-08 "Ninja"

AMRAP in 20 min:

200m run
21 Sit ups
15 SDLHP (95/65)
9 push ups

Burpee Challenge #9

10-22-08 "2 min defense"

5 rounds of:
1 power clean (135/85)
3 squat cleans
2 push Jerks
15 Box Jumps

Rest 2 min and repeat.
* time each individual round

Burpee Challenge #8

10-21-08 "Cindy +5"

AMRAP in 30 min:

5 pull ups
10 push ups
15 air squats

Add 5 reps to each exercise each round.
Ex. rd 2- 10pull ups, 15 push ups, 20 air squats, rd 3- 15 pull ups, 20 push ups, 25 air squats etc.

Burpee Challenge #7

10-20-08

21-15-9 For time:

Squat Cleans
Box Jumps
KTE

Burpee Challenge #6

10-19-08

Scrappy vs. Feliciani
Give a shot at the WOD they took on Friday afternoon

21-15-9 for time:

Box Jumps 20"
SDLHP (135)
Pull-ups

Time to beat (Felice mid 7:27, Scrappy high 7:52)

Burpee Challenge #5

10-18-08 "TSE"

8 rounds of each exercise

Pull-ups
Push-ups
Sit-ups
Air Squats

(20s of work and 10s of rest)
Record total # of reps from all 4 exercises.

Jodie doing her first Rx'd Tabata Something Else

Molly 329
Jodie 390 Rx'd
Scrappy 503 PR








Burpee Challenge #4

10-17-08 Rest Day

You've been working real hard all week, take this day as a time to stretch and rest.

For those of you showed for the workout yesterday evening we are VERY sorry that we missed the WOD. Tanya had parent teacher conferences until 9pm and Josh was supposed to train however he hurt his back around 5pm and was unable to walk. Sorry again for the miss and hope it wasn't too much of an inconvenience.

Burpee Challenge #3

10-16-08

5 rounds for time:

21 Sit-ups
15 Push press (95/65)
9 SDLHP (95/65)
2 Bear Crawl Laps (40m) or 100 Single Jump Ropes

Burpee Challenge #2

10-15-08

4 rounds for time of:

400m runs
50 Air Squats

Today is the start of our Burpee Challenge - #1

10-14-08 "Long Road Home"

2 rounds for time of:

25 Push Press (95/65)
25 Deadlifts (135/95)
25 Wall balls
25 Burpees
25 SDLHP (95/65)
25 Plate Lunges (45/25)
25 KTE

Apex (Buss, Josh, Felice, Minnuc and Tanya took on "The Feliciani" at the garage)

10-13-08 "Annie"

Reps of 50,40,30,20, 10 for time of:

Double Unders
Sit ups

10-12-08

Rest Day.

Eagles are playing and the Fightin' Phils are puttin it to the Dogers later today. Catch the game, but get outside and enjoy the weather before.

See you on Monday.

10-11-08 "Elizabeth"

21-15-9 for time:

Squat cleans (135/85)
Ring Dips

Heres a shot at an APEX BEST.



Tj on his ring Dips Molly, Julia and Jodie join the APEX BEST Saturday AM

10-10-08 Make up day

Today is a make up from the week. Wish Mike Carr the best of luck this weekend while he takes on a Hopper Event down in Baltimore. This is Mikes first time competing at a CrossFit Event. Mike we are all cheering for you. Mike is going to call as soon as the hopper is chosen with the specific exercises. We will do our best to keep you informed over the weekend.

Go get'em Scrappy!

10-9-08

21-15-9 for time of:

400m run
Box Jumps
Thrusters (65/45)
Deadlifts (135/95)

10-8-08 "Cindy +5"

AMRAP in 30 min:

5 pull ups
10 push ups
15 air squats

Add 5 reps to each exercise each round.
Ex. rd 2- 10pull ups, 15 push ups, 20 air squats, rd 3- 15 pull ups, 20 push ups, 25 air squats etc.

10-7-08

3 rounds for time:

500 single jump ropes
20 pull ups
30 box jumps

Tanya working a video clinic doing kettlebell snatches for AgainFaster.com

10-6-08 "The Chief"

Max rounds in 3 minutes of:

135lb power cleans 3 reps
6 push ups
9 squats
Rest 1 minute repeat 5 times

Does this count?

.

Does this count?

10-05-08

Rest Day!

Get outside and enjoy this beautiful fall weather. What are you doing all this training for after all?

10-4-08

21-15-9 for time:

Overhead Squats (95/65)
Burpees

10-3-08 "Christine"

3 rounds for time:

500m row
12 BW Deadlifts
21 Box Jumps 20"

10-2-08 "2 min defense"

* time each round individually
5 rounds of:

1 power clean
3 squat cleans
2 push jerks
15 box jumps

M#135, F#85

2 min rest between each round

Melissa Taking on Christine in "THE GARAGE" on Wed 10/1