Sunday - June 9th, 2013

SUNDAY OPEN GYM 
9AM - 11AM

Rules of Open Gym

1 . Have a plan of what you will be doing
2. Work on Strength or Make up a WOD from the week
3. Work on Skill Movements (pullups, hspu, du, mu, etc...)

Get In Here & Work On Those Weaknesses!

Friday - June 7th, 2013




Warm Up
Max L-Holds
then

3 Rounds
10 - Hollow Rocks
10 - Supermen

Strength
Front Squats

WOD
3 Rounds
5 - Ring Dips
10 - Candle Sticks
15 - Pump Situps

Thursday - June 6th, 2013


Announcements



 Tuesday June 11th 

6PM

Libery Box Team Throwdown


Saturday - June 15th

Battle in the Boro 1

(If you are able to volunteer or judge please sign up at the box or email john@crossfitlbc.com)   
Saturday - June 22nd  
SuperFit Championships @ Jenks Beach Buy Tickets Here

 

July 20th & July 21st

Test Your Metal 3  



Strength
Snatches

WOD

"Get a Grip"

12 Min AMRAP

5 - Hang Cleans (185/115)
10 - K2E
100m KB Carry (2/1.5)

 Results - 6.5.13



Weds - June 5th, 2013

Announcements

Wed June 5th
Philly Cow Share Arrives Today

 Tuesday June 11th 
6PM
Libery Box Team Throwdown

Saturday - June 15th
Battle in the Boro 1
(If you are able to volunteer or judge please sign up at the box or email john@crossfitlbc.com) 
Saturday - June 22nd SuperFit Championships @ Jenks Beach Buy Tickets Here
 
July 20th & July 21st
Test Your Metal 3  
 
Mark Miller Giving It His All

Strength
10 x 1 gym lengths of Yoke Walks 

WOD

"Double Dutch Bust"

For Time
40 - DU
15 - HSPU
30 - Burpees
60 - DU
30 - Burpees
15 - HSPU
40 - DU

**IF YOUR PROFICIENT @ DU, SETS ARE UNBROKEN**

 Results - 6.4.13

Tuesday - June 4th, 2013


 Shauna Fighting Through Her Muscle Ups @ The South Philly Rumble

Announcements

Wed June 5th
Philly Cow Share Arrives
DROP YOUR COOLERS OFF TODAY MARKED WITH YOUR NAME! 
 Tuesday June 11th 
6PM 

Libery Box Team Throwdown


Saturday - June 15th
Battle in the Boro 1
(If you are able to volunteer or judge please sign up at the box or email john@crossfitlbc.com) 

Saturday - June 22nd
SuperFit Championships @ Jenks Beach
Buy Tickets Here




Congratulations To Coach Stephanie On Completing Her CrossFit Kids Cert!
 Check the blog announcements for CrossFit Kids Start Date!


Warmup
Max HS Hold

Strength
Clean n Jerk

WOD

"Pulling Heavy Nancy"

5 Rounds
400m Run
15 - Deadlifts (205/135)

 Results - 6.3.2013

Monday - June 3rd, 2013

 Team Work!

Announcementst

Tuesday - June 11th 
6PM 

Libery Box Team Throwdown

We made it into the Liberty Box League
 
We need to sign up Two Teams:
Advanced Team (3 Guys / 3 Girls) 
Novice Team (3 Guys / 3 Girls)
The Requirements for RX and Scaled Are Located Here
We Will Throw Down On 3 WODS
Top 3 Guys & Girls From Each Division Will Make The Team
 
Saturday - June 15th
Battle in the Boro 1
(If you are able to volunteer or judge please sign up at the box or email john@crossfitlbc.com)


Strength
Back Squat

WOD

"Till The Sweat Drip Down My Ball"

3 min Amrap
9 - Wall Balls (20/14)
6 - T2B
3 - Up n Over Box Jumps (24/20)

1 minute rest

4 min Amrap
12 - Wall Balls (20/14)
9 - T2B
6 - Up n Over Box Jumps (24/20)

1 min rest 

Then

For Time
21-15-9
Wall balls (20/14)
T2B
Up n over box jumps (24/20)
 
Results - 5.31.13