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cfsouthphilly

CrossFit South Philly, United States of America

www.crossfitsouthphilly.com

Workouts by cfsouthphilly

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  • Bench Press

    3x5 Bench Press

    3 sets of 5 reps, working up to a new 5-rep max

     
    • Weight Training
     
    • Arms
    • (Triceps),
    • Chest
    • (Chest, Upper Chest),
    • Shoulders
    • (Front Shoulders)
  • Back Squat

    Back Squats 3x5

    A Max Effort - Back Squats 5 - 5 - 5

     
    • Weight Training
     
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  • Shoulder Press

    3x5 Press

    Max Effort Press 5 - 5 - 5

     
    • Weight Training
     
    • Arms
    • (Triceps),
    • Back
    • (Upper Back),
    • Chest
    • (Upper Chest),
    • Shoulders
    • (Front Shoulders, Side Shoulders)
  • Deadlift

    3x5 Deadlift

    Max Effort Deadlifts 5 - 5 - 5

     
    • Weight Training
     
    • Back
    • (Upper Back),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Upper Shoulders)
  • Row

    2K Row

    Row 2 km for time

     
    • Aerobic
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Core
    • (Abs),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Rear Shoulders)
  •     

    The Bear

    A 5-round max effort Barbell Complex

     
    • Weight Training
     
    • Arms
    • (Triceps),
    • Back
    • (Upper Back),
    • Chest
    • (Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders)
  •     

    Filthy Fifty

    A CFSP Version of the classic CrossFit Main Page workout

     
    • Power, 
    • Timed
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Rear Shoulders, Side Shoulders, Upper Shoulders)
  • Weighted Pull Up

    3x5 Weighted Pullups

    Max effort weighted pullups

     
    • Weight Training
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back),
    • Shoulders
    • (Upper Shoulders)
  • Overhead Squat

    5x3 Overhead Squats

    Max effort Overhead Squats - 5 sets of 3 reps

     
    • Weight Training
     
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders)
  • Overhead Squat

    Overhead Squats 5,5,5

    Max Effort Overhead Squats, 3 sets of 5 reps

     
    • Weight Training
     
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders)
 Any Muscles
Arms
Back
Chest
Core
Legs
Shoulders