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9/22/18

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CrossFit Huntingdon Valley – CrossFit

Teamwork makes the Dreamwork (Time)

Partner WOD (Teams of 2 or 3)

60x Cleans (95#/65#)

60x Squats

60x Sit-ups

60x Thrusters (95#/65#)

60x Burpees

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One player works while other holds plank position. Partition workload as needed.

Thirsty Thursday

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CrossFit Huntingdon Valley – CrossFit

Thirsty Thursday (AMRAP – Rounds and Reps)

10 Minute AMRAP

2 Strict Muscle Ups

10 Kettlebell Swings (#53/35)

20 Cal Row

20 Situps

Level 2:

2 Weighted Strict Pullups (#25/15)

Level 1:

2 Banded Pullups

Box Squat (3 x 5 @ heavy weight)

Beginners work on form 5 x 3

GWL WOD

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CrossFit Huntingdon Valley – GIRLS WHO LIFT

Metcon (No Measure)

EMOM 3 sets

Odd Min: 16 walking lunges

Even Min: Max set of pullups

Rest 5 min

EMOM 3 sets

20 yard sled push or Battle ropes

8 Single Arm Row on bench R

8 Single Arm Row on bench L

Back Squat (5 x 5 @ 75% )

Lurong Challenge Benchmark Test

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CrossFit Huntingdon Valley – CrossFit

Lurong Benchmark Test (AMRAP – Reps)

9 Minute AMRAP

100 Double Unders

30 KB Sumo Deadlift High Pulls (#53/35)

30 Burpees over Kettlebell

30 Wall Balls (#20/14)(10’/9′)

30 Chest 2 Bar Pullups
Refer to scoresheet for scaling for Levels 2 and 1. No mixing of Levels. Choose hardest level that you are capable of performing perfect reps only.

LAST NAME HUNGRY FIRST NAME ALWAYS

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CrossFit Huntingdon Valley – CrossFit

LAST NAME HUNGRY FIRST NAME ALWAYS (AMRAP – Reps)

This is a relay style workout completed in teams of 3 with team member 1 starting on the run; team member 2 starting on the burpeeā€™s and team member 3 starting on the plank.

Team members will rotate after team member 1 has finished their run.

16 Minute AMRAP

Athlete A: Run to end of street and back (300m)

Athlete B: Alternating 3 burpees then 5 med ball cleans

Athlete C: Plank hold

The score is the total number of burpees completed as a team. The med ball cleans are not counted.