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7/18/2019

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CrossFit Huntingdon Valley – CrossFit

Skyscraper (2 Rounds for reps)

AMRAP 6:

2 Rope Climbs

6 Hang Power Cleans (165/115)

12/9 Calorie Row

Rest 6 Minutes

AMRAP 6:

2 Rope Climbs

6 Hang Power Cleans (135/95)

12/9 Calorie Row

L2:

1 Rope Climb

Hang Power Cleans (Rd1: 135/95, Rd1: 95/65)

L1:

4 Rope Pulls

Hang Power Cleans (Same Medium Weight Both Rounds)
*Score each of the 2 parts for total reps

Round 1 weights should allow you complete with a max of 1 break

Round 2 weights should allow you complete unbroken.

Choose a climbing variation that will allow you to complete in under a minute each round.

7/17/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Meter Maid (Time)

For Time:

200 Meter Run

27 Wallballs (20/14)

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (20/14)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (20/14)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14)

9 Box Jumps (24/20)

200 Meter Run

L2:

Wallballs (14/10)

Box Step-ups

L1:

Skip the round of 27s

Wallballs (14/10)

Box Step-ups
Looking to complete today’s workout in under 15 minutes.

Choose a wallball weight that you could do at least 20+ reps unbroken, when fresh.

7/15/2019

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CrossFit Huntingdon Valley – CrossFit

Thruster (Heavy set of 3)

From the floor, build to a heavy set of 3.

Tailspin (AMRAP – Rounds and Reps)

AMRAP 14:

15 Thrusters (95/65)

30 Double Under

15 Chest to Bar Pull-ups

30 Double Unders

L2:

Thrusters (75/55)

½ Double Unders or 2x Single Unders

Banded Pull-ups

L1:

Thrusters (Light)

1x Single Unders

Ring Rows
Choose a thruster weight and rope variation that you could complete every round in 2-3 sets.

Looking to complete 4 rounds today.

7/14/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Bench Press (Heavy Set Of 7)

Build to a heavy set of 7.

Mass Construction (AMRAP – Rounds and Reps)

AMRAP 12:

4 Strict Pull-ups

8 DB/KB Strict Presses (35’s/20’s)

12 Medicine Ball Squat Jumps (20/14)

L2:

Banded Pull-ups

DB/KB Strict Presses (25’s/15’s)

Jumping Squats, Unweighted

L1:

Ring Rows

DB/KB Strict Presses (Light)

Air Squats
Choose a pull-up variation and DB/KB weight that you could complete each round in 1-2 sets.

Choose a squat variation that you could complete unbroken each round.

7/13/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Mind Eraser (AMRAP – Rounds and Reps)

AMRAP 20 with a Partner:

7 Power Cleans (135/95), each, one at a time

7 Burpees, each, one at a time

200 Meter Run, together

L2:

Power Cleans 95/65

L1:

Power Cleans 65/45
Choose a power clean weight that you could complete 15+ unbroken reps when fresh.

Last completed 10/20/2018