CrossFit | Potrero Hill http://crossfitph.com "Everything Counts" Mon, 30 Apr 2012 16:37:51 +0000 en hourly 1 http://wordpress.org/?v=3.3.2 WOD blog moved to Facebook http://crossfitph.com/2012/04/30/wod-blog-moved-to-facebook/ http://crossfitph.com/2012/04/30/wod-blog-moved-to-facebook/#comments Mon, 30 Apr 2012 16:37:30 +0000 Marvin http://crossfitph.com/?p=5537 We’ve moved!  Follow us on Facebook if you’d like to see our daily wods and join other discussion topics.

https://www.facebook.com/CrossFitPH

]]> http://crossfitph.com/2012/04/30/wod-blog-moved-to-facebook/feed/ 0 Mutiples http://crossfitph.com/2012/04/27/mutiples/ http://crossfitph.com/2012/04/27/mutiples/#comments Fri, 27 Apr 2012 04:03:01 +0000 Marvin http://crossfitph.com/?p=5534 WoD 1
  • Row 500m for time

WoD 2

  • Hold a bar overhead in OHS or snatch grip for as long as possible (95/65#)

WoD 3

15min AMRAP:

  • 10 Wall-Balls
  • 15 Box Jumps
  • 20 Unbroken Double-unders
]]> http://crossfitph.com/2012/04/27/mutiples/feed/ 0 What the Pheezy? http://crossfitph.com/2012/04/26/what-the-pheezy/ http://crossfitph.com/2012/04/26/what-the-pheezy/#comments Thu, 26 Apr 2012 04:01:26 +0000 Marvin http://crossfitph.com/?p=5529 Moving to Facebook Next Week!

Hey all. As I had previously mentioned we will be moving our wodblog over to facebook. Already on facebook? Great. Find us right here. Not a member of facebook? No big deal. It’s a public page so you can still view all of the content without an account. Starting on Monday April 30th you can expect our wods to be posted on facebook. This website will stay up and the content currently on here will remain the same (schedule, location, on-ramping options, etc).

What do you think of the new look? Tell us on facebook.  :)

Hero WoD

Today we will be honoring Philip “Pheezy” Clark.  All of the hero wods are named after fallen soldiers — men who have fallen in the field of battle as they defended our freedom.  U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, was assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan.

“Pheezy”

3 Rounds for Time:

  • 5 Front Squats (165/115#)
  • 18 Pull-ups
  • 5 Deadlift (225/155#)
  • 18 Toes-to-bar
  • 5 Push Jerk (165/115#)
  • 18 Hand-release push-ups

All bars must start on the ground to be RX.

This is a pretty heavy wod so please scale as needed!

]]> http://crossfitph.com/2012/04/26/what-the-pheezy/feed/ 1 Chips and Dip http://crossfitph.com/2012/04/25/chips-and-dip/ http://crossfitph.com/2012/04/25/chips-and-dip/#comments Wed, 25 Apr 2012 04:09:18 +0000 Marvin http://crossfitph.com/?p=5523 Skill
  • Get in a very good warm-up and then go for max STRICT ring rips

WoD

12min AMRAP:

  • 10 Ring Dips
  • 10 Jumping Lunges (each leg)
  • 10 V-ups
]]> http://crossfitph.com/2012/04/25/chips-and-dip/feed/ 0 Chinny Chin Chin http://crossfitph.com/2012/04/24/chinny-chin-chin/ http://crossfitph.com/2012/04/24/chinny-chin-chin/#comments Tue, 24 Apr 2012 04:01:08 +0000 Marvin http://crossfitph.com/?p=5519 Skill
  • Work on skin the cats.  Try to find new range of motion.  Once you get there then try to repeat it at least 5 times.

WoD

5 Rounds for Time:

  • 400m run
  • 15 SDLHP (95/65#)
]]> http://crossfitph.com/2012/04/24/chinny-chin-chin/feed/ 0 Snatchin’ http://crossfitph.com/2012/04/23/snatchin/ http://crossfitph.com/2012/04/23/snatchin/#comments Mon, 23 Apr 2012 04:01:16 +0000 Marvin http://crossfitph.com/?p=5512 Strength
  • Work up to a heavy squat snatch

WoD

10min AMRAP:
  • 8 squat snatches (95/65#)
  • 12 push-ups
]]> http://crossfitph.com/2012/04/23/snatchin/feed/ 1 O/D http://crossfitph.com/2012/04/20/od-2/ http://crossfitph.com/2012/04/20/od-2/#comments Fri, 20 Apr 2012 04:01:34 +0000 Marvin http://crossfitph.com/?p=5509 Strength
  • 5 X 5 Sumo DL

WoD

4 Rounds Offense/Defense
  • O: KB Swing @ 55/35#
  • D: 400 M Run
]]> http://crossfitph.com/2012/04/20/od-2/feed/ 0 Better use that hook grip! http://crossfitph.com/2012/04/19/better-use-that-hook-grip/ http://crossfitph.com/2012/04/19/better-use-that-hook-grip/#comments Thu, 19 Apr 2012 04:01:15 +0000 Marvin http://crossfitph.com/?p=5507 Skill
  • Timed Mile

WoD

12 Min AMRAP
  • 12 HPC @ 95/65#
  • 12 OHS
]]> http://crossfitph.com/2012/04/19/better-use-that-hook-grip/feed/ 0 Tenner http://crossfitph.com/2012/04/18/tenner/ http://crossfitph.com/2012/04/18/tenner/#comments Wed, 18 Apr 2012 04:01:19 +0000 Marvin http://crossfitph.com/?p=5505 Skill
  • Work Up to a 1RM Turkish Get Up

WoD

10 Min AMRAP:
  • 10 Burpee Box Jumps @ 24/20″
  • 10 Weighted sit-ups (25/15#)
]]> http://crossfitph.com/2012/04/18/tenner/feed/ 0 Sup pahtna http://crossfitph.com/2012/04/17/sup-pahtna/ http://crossfitph.com/2012/04/17/sup-pahtna/#comments Tue, 17 Apr 2012 04:01:04 +0000 Marvin http://crossfitph.com/?p=5503 Skill
  • Warm up and then go for a max pull up attempt.  If you scale with a band normally, go for your max attempt at that band level.

“Partner” WoD

For Time:
  • 100 Pull Ups
  • 200 Goblet Squats @ 55/35#
  • 300 Box Jumping Lunges (Full Hip Extension at the Top)
]]> http://crossfitph.com/2012/04/17/sup-pahtna/feed/ 0