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GWL 1/19/19

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CrossFit Huntingdon Valley – GIRLS WHO LIFT

Back Squat (6 x5 @ 70%)

GWL 1/18/19 (AMRAP – Reps)

Partner WOD:

5 Rounds:

Partner A: 20 Mountain Climbers

Partner B: Max Double or Single Unders

When Partner A is done 20 reps then switch. Score is total jump rope reps for 10 Rounds

1/18/2019

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CrossFit Huntingdon Valley – CrossFit

Turkish Get Up (3×5)

Build in weight over 3 sets, 5 reps per side.

Drop Anchor (Distance)

AMRAP 10: Row for Meters

On the 0: 1 Kettlebell Swings

On the 1: 2 Kettlebell Swings

On the 2: 3 Kettlebell Swings

On the 3: 4 Kettlebell Swings

On the 4: 5 Kettlebell Swings

On the 5: 6 Kettlebell Swings

On the 6: 7 Kettlebell Swings

On the 7: 8 Kettlebell Swings

On the 8: 9 Kettlebell Swings

On the 9: 10 Kettlebell Swings

L3: 53/35

L2: 35/26

L1: Light
Choose a KB weight that you are confident you can do every round unbroken.

GWL

By: 0

CrossFit Huntingdon Valley – GIRLS WHO LIFT

Back Squat (6 x5 @ 70%)

GWL 1/18/19 (AMRAP – Reps)

Partner WOD:

5 Rounds:

Partner A: 20 Mountain Climbers

Partner B: Max Double or Single Unders

When Partner A is done 20 reps then switch. Score is total jump rope reps for 10 Rounds

1/17/2019

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CrossFit Huntingdon Valley – CrossFit

Happy Birthday Diane!

Trick Ankle (AMRAP – Rounds and Reps)

AMRAP 15:

30 AbMat Sit-ups

20 Shuttle Sprints (Down and back is 2 reps)

10 Alternating DB/KB Snatches (50/35)

L2:

DB/KB Snatches (35/25)

L1:

15 AbMat Sit-ups, anchored if desired or 30 Bird Dogs

1:00 Bike or Row

DB/KB Hang Snatches (Light)

*Score Rounds+Reps
Choose a weight that you could snatch for 12-15 reps unbroken, when fresh.

Touch the line for each shuttle.

GWL 1/17/19

By: 0

CrossFit Huntingdon Valley – GIRLS WHO LIFT

ANGRY WHEEL (5 x 5 (as far as possible each time))

With both knees on the ground, grip the barbell outside of shoulders and roll it out as far as possible

GWL 1/17/19 (Time)

4 Rounds:

Shuttle Run 100ft (down and back 2x)

20 OH lunges (#10)

10 Box Pushups

20 Kettlebell Swings

10 Wall Balls (#10)

1/16/2019

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CrossFit Huntingdon Valley – CrossFit

Pause Front Squat + Front Squat (Build to a heavy complex)

2 Second pause at the bottom followed by a regular front squat.

Satan’s Whiskers (Time)

3 Rounds:

10 Chest to Bar Pull-ups

10 Front Squats (165/110)

10 Burpees

L2:

Pull-ups

Front Squats (115/85)

L1:

Banded Pull-ups/Jumping Pull-ups/Ring Rows

Front Squats (Light-Medium)

Burpees to a box

1/15/2019

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CrossFit Huntingdon Valley – CrossFit

*Mistype on the ladies burpees today! Oops. ­čśČEverybody should be doing the same number!

Fuller Circle (Time)

For Time:

50/35 Calorie Row

125 Double Unders

50/35 Burpees

125 Double Unders

50/35 Calorie Row

L2:

75 Double Unders or 125 Single Unders

L1:

35/24 Calorie Row

2:00 of Single Unders

35/24 Burpees to a box

2:00 of Single Unders

35/24 Calorie Row
Choose a double under scale that would allow you to finish each rope portion in less than 3:00 minutes.

1/14/2019

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CrossFit Huntingdon Valley – CrossFit

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in Operation Enduring Freedom when his vehicle was struck by an IED. Timothy is survived by his wife Megan and (at the time) one-year old son T.J.

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
L2:

115/85

L1:

Medium Weight

Keep this workout metabolic, it should not be limited by strength.

Choose a weight that could allow you to do the push jerks unbroken each round.