Category Archives: WOD

Quad WOD

Posted on April 25, 2013 by

Sometimes we have to do several WODs mashed together to get the results we want. Like today, combining MetCon, Strength, Skill and Mobility in 4 cool segments. The 30 minutes a day mobility from the Lean Life Challenge at CFDV … Continue reading →

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The World Upside Down

Posted on April 23, 2013 by

Handstands and handstand pushups may be the last frontiers for some of us. Doing a few handstand pushups is one thing. Doing volume is quite another. And then there is that little handstand walk in the park – not quite … Continue reading →

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Paleo and Olympic Pyramid

Posted on April 22, 2013 by

After the unintended WOD on my rest day Sunday I opted for a medium intensity workout and called it recovery. CFDV also pressed on with the Lean Life Challenge moving from nutrition habits to daily 30 minutes mobility for me … Continue reading →

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WOD for the Boston Marathon Victims

Posted on April 21, 2013 by

Today was going to be a rest day and also a fasting day as I entered the Open Gym at CFDV. Someone suggested that we do a WOD for the victims of the Boston Marathon and my daughter and I … Continue reading →

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WOD for the dogs

Posted on April 20, 2013 by

A great way to spend the weekend is to contribute to a worthy cause. This time around it was a community team double WOD for the DelCo dog shelter. We had many dogs running around in the box as we were … Continue reading →

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