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1/23/2020

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CrossFit Huntingdon Valley – CrossFit

Ab-sured (Weight)

On the 3:00 x 6 Rounds:

24 AbMat Sit-ups

16/12 Calorie Bike

6 Unbroken Barbell Strict Presses

*Build in Strict Press Weight*

L1:

Elbow-ups or Birddogs

12/9 Calorie Bike
Take the bar from the floor, not the rack.

Score the heaviest set of 6 unbroken presses completed.

Rounds should be completed in less than 2:30.

1/22/2020

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CrossFit Huntingdon Valley – CrossFit

Opening Day (Time)

21-15-9:

Wallballs

Pull-up

Thrusters

Box Jumps

Kettlebell Swings

L3:

Wallball: 20/14

Thruster: 95/65

Box Jump: 24″/20″

Kettlebell: 53/35

M+ L3:

Wallball: 20/10 to 9 ft

Thruster: 65/45

Box Jump: 24″/20″

Kettlebell: 44/26

L2:

Wallball: 14/10

Banded Pull-up

Thruster: 64/45

Step-ups

Kettlebell: 35/26

L1:

Wallball: Light

Ring Rows

Thruster: Light

Step-ups

Kettlebell: Light
Choose options that you could complete 20+ reps of each movement unbroken, when fresh.

1/21/2020

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CrossFit Huntingdon Valley – CrossFit

Tri Sprint Intervals (AMRAP – Reps)

5 Rounds:

AMRAP 4:

30/20 Calorie Row

20/14 Calorie Bike

AMRAP 25 Foot Shuttle Runs

*Rest 4 Minutes Between Rounds*

L2:

25/18 Row

15/10 Bike

AMRAP 25 Foot Shuttle Runs

L1:

1:30 Row

1:30 Bike

AMRAP 25 Foot Shuttle Runs
Record total shuttle runs for each of the 5 rounds, with your final score being the lowest number across all the rounds.

1/20/2020

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CrossFit Huntingdon Valley – CrossFit

Back Squat (Build to a heavy set of 3)

Dumbledore (Time)

For Time:

50/35 Calorie Bike

30 Single Arm Dumbbell Hang Clean and Jerk, alternate every 5

30 Single Dumbbell Goblet Squats

30 Single Arm Dumbbell Hang Clean and Jerk, alternate every 5

50/35 Calorie Bike

L3:

50/35

M+ L3:

35/20

L2:

40/25

L1:

Light
Choose a weight that you could complete the 30 HC+J’s in 3 sets or less

1/19/2020

By: 0

CrossFit Huntingdon Valley – CrossFit

Carousel (Time)

5 Rounds:

9 Push Presses

15 Kettlebell Swings

21/15 Calorie Bike

Rest 1 Minute Between Rounds

L3:

Barbell: 115/85

Kettlebell: 53/35

L2:

Barbell: 95/65

Kettlebell: 35/26

L1:

Barbell: Light

Kettlebell: Light

15/10 Calorie Bike

M+ L3:

Barbell: 95/65

Kettlebell: 53/35
The score is the total time it takes to complete the 5 rounds, including the rest between rounds.

Choose weights for both the push press and kettlebell swings that you can complete unbroken every round.