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5/19/2019

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CrossFit Huntingdon Valley – CrossFit

Frozen Ropes (Time)

2 Rounds:

50′ Overhead Walking Lunge with 1 DB/KB (50/35)

20 Box Step-ups with 1 DB/KB (24″/20″ and 50/35)

100 Double Unders

35/25 Calorie Row (Bike 28/20)

L2:

35/25

50 Double Unders or 200 Single Unders

L1:

50’ Walking Lunge, unweighted or 20 Box Squats

20 Box Step-ups, unweighted

200 Single Unders or 2:00 minutes, whichever comes first
CrossFit Open movements today.

Choose a weight you could OH Lunge for at least 25′.

Use the same weight for the step-ups, racking it however you please.

5/18/2019

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CrossFit Huntingdon Valley – CrossFit

Buzzed Lightyear (AMRAP – Reps)

In Teams of 3

For Total C&J Reps (30 Minute Cap):

3 Rounds:

400 Meter Team Run

50 Barbell-Facing Burpees

9 Rope Climbs

Directly Into…

21 Clean and Jerks (95/65)

21 Clean and Jerks (115/80)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

L2:

6 Rope Climbs each round

75/55—95/65—115/80—135/95—155/105

L1:

3 Rope Climbs each round or 27 Rope Pulls (3 to1)

Burpees to a box

Pick a light weight for C&J and add 10#/5# each round

*Score total number of clean and jerks. If you complete within the time cap (105 reps), note your time.
Choose weights that you could complete unbroken reps, when fresh:

1st Weight: 15+

2nd Weight: 10+

3rd Weight: 5+

4th Weight: 3+

5th Weight: 1+

5/17/2019

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CrossFit Huntingdon Valley – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
L3:

Box Jump is 20″ for all

L2:

Wallballs (14/10)

Sumo Deadlift High Pulls (65/55)

Box Step-ups

Push Press (65/55)

L1:

Wallballs, squatting to a target (Light, concentrate on the squat depth)

Sumo Deadlift High Pulls (Very Light)

Box Step-ups

Push Press (Very Light)

Choose weights that would allow you to do 25+ reps unbroken when fresh.

Last completed 1/20/2019

GWL 5/16/19

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CrossFit Huntingdon Valley – GIRLS WHO LIFT

GWL 5/16/19 (Time)

Teams of 3:

400m Run with Medball (one ball per team)

3 Rope Climbs

21 Medball Cleans

400m Run with Medball

6 Rope Climbs

24 Medball Cleans

400m Run with Medball

9 Rope Climbs

27 Medball Cleans