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9/18/2019

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CrossFit Huntingdon Valley – CrossFit

Last completed 5/15/2019
Choose the 3 person team or the 2 person team version

Bar Star for 3 (3 Rounds for reps)

Teams of 3:

AMRAP 7:

50 Back Squats (135/95)

50 Back Squats (155/105)

AMRAP Back Squats (185/125)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (115/80)

50 Bench Press (135/95)

AMRAP Bench Press (155/105)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (155/105)

50 Deadlifts (185/125)

AMRAP Deadlifts (225/155)

L2&L1:

Choose increasing weights that you could confidently complete:

First Weight: 20+ Unbroken Reps

Second Weight: 15+ Unbroken Reps

Third Weight: 10+ Unbroken Reps

Score each of the 3 rounds using total reps on the heaviest bars.

Bar Star for 2 (3 Rounds for reps)

Teams of 2:

AMRAP 5:

35 Back Squats (135/95)

35 Back Squats (155/105)

AMRAP Back Squats (185/125)

Rest 5 Minutes

AMRAP 5:

35 Bench Press (115/80)

35 Bench Press (135/95)

AMRAP Bench Press (155/105)

Rest 5 Minutes

AMRAP 5:

35 Deadlifts (155/105)

35 Deadlifts (185/125)

AMRAP Deadlifts (225/155)

L2&L1:

Choose increasing weights that you could confidently complete:

First Weight: 20+ Unbroken Reps

Second Weight: 15+ Unbroken Reps

Third Weight: 10+ Unbroken Reps

Score each of the 3 rounds using total reps on the heaviest bars.

GWL

By: 0

CrossFit Huntingdon Valley – GIRLS WHO LIFT

GWL Flight Simulator (Time)

5-10-15-20-15-10-5

Unbroken Double Unders

Intermediate:

5-10-15-20-15-10-5

Unbroken Looping Single Unders

Novice:

5-10-15-20-25-30-25-20-15-10-5

Unbroken Single Unders

Bulgarian Split Squat

9/16/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Master Splinter (Time)

3 Rounds:

400 Meter Run

12 Burpee Box Jumps

15 Thrusters

L3:

24/20

95/65

L2:

Step-ups

75/55

L1:

200 Meter Run

Burpee to a box + step-up

Light
Choose a weight that will let you finish each round with no more than 1 break.

Looks to complete each round in about 4:30-5:00.

GWL

By: 0

CrossFit Huntingdon Valley – GIRLS WHO LIFT

Behind the Neck Press

GWL 5/14/19 (Time)

For time:

Buy in: 500m Row

1 Pullup

5 Air Squats

2 Pullups

10 Air Squats

3 Pullups

15 Air Squats

4 Pullups

20 Air Squats

5 Pullups

25 Air Squats

6 Pullups

30 Air Squats

9/15/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Sandy Cheeks (Time)

3 Rounds:

24/20 Calorie Bike (30/24 Row, Bike Preferred)

30 AbMat Sit-ups

30 Single Dumbbell Hang Power Cleans, alternating arms every 5 reps

L3: 50/35

L2: 35/25

L1: Elbow-ups, Light
Looking to complete today’s workout in about 15-20 minutes.

Choose a weight that you could do each round in no more than 3 sets.

GWL 9/14/19

By: 0

CrossFit Huntingdon Valley – GIRLS WHO LIFT

GWL 9/11 Tribute WOD (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

3 Ring Dips

4 Power Cleans (#55)

3 Front Squats (#55)
“343” is a WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.

9/13/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Tummy Time (Time)

15-12-9-12-15:

Toes to Bar

Deadlifts

Lateral Barbell Burpees

L3: 205/145

L2: Hanging Knee Raises, 155/105

L1: Toes to Kettlebell, Medium, Burpees to a box
Looking to complete today’s workout in 15-20 minutes, about 3-4 minutes each round.

Choose TTB options/deadlift weights that you could complete 15 unbroken, when fresh.

2-3 sets for each round would be good during the workout.

9/12/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Family Feud (AMRAP – Rounds)

AMRAP 20:

Buy-In: 800 Meter Run

Then:

50 Meter Walking Lunges

100 Meter Medball Run

200 Meter Run

L3: 20/14

L2: 600 Meter Run Buy-in, 14/10

L1: 400 Meter Run Buy-in, 25 Box Squats, Light

*Score complete rounds and comment partial rounds completed

GWL 9/12/19

By: 0

CrossFit Huntingdon Valley – GIRLS WHO LIFT

Deadlift (6 x 4 @ 80% )

GWL 9/12/19 (2 Rounds for reps)

5 Minute AMRAP

2 of each, 4 of each, 6 of each, etc

Goblet Squats

Push Press

2 Minute rest

5 Minute AMRAP

2/4/6/8/10, etc.

Cal Bike

4/8/12/16/20, etc.

Hollow Body Rocks