Blog Search

3/20/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Bench Press (Build to a heavy triple)

Double Pits to Chesty (AMRAP – Rounds and Reps)

AMRAP 12:

40 Double Unders

20 Push-ups

10 Toes to Bar

L2:

20 Double Unders or 80 Single Unders

Hanging Knee Raises

L1:

:30 Seconds Double or Single Unders

Push-ups to a box

Toes to kettlebell
Choose a jump rope modification that you can complete in 1-2 sets every round.

Break up sets of push-ups and toes to bar from the first round. Sets of 5 or 10 would be great for most.

GWL 3/20/19

By: 0

CrossFit Huntingdon Valley – GIRLS WHO LIFT

Back Squat (Build up to 8RM)

Step Ups

3 Sets:

12 Weighted Step Ups (R Leg)

12 Weighted Step Ups (L Leg)

GWL 3/20/19 (5 Rounds for reps)

EMOM 5 Minutes:

15 Wall Balls

Max KB swings (#35) in remaining time

Rest 2 Minutes after each round

Score is KB swings each round

3/19/2019 Team WOD Tuesday!

By: 0

CrossFit Huntingdon Valley – CrossFit

Daddy Shark (Time)

Teams of 2:

6 Rounds:

12 Box Jumps (30/24)

21 DB/KB Front Squats (50’s/35’s)

500 Meter Row

*3 Rounds Each, Switching After Complete Rounds

L2:

Box Step-Ups (24/20)

35’s/25’s

L1:

Box Step-ups

Air Squats
Looking to move fast each round as you’ll have a lot of rest in between rounds.

Choose a DB/KB weight that you could do each round without putting them down.

On a solo mission today? Do 3 rounds, giving yourself equal rest. If you finish rd 1 in 4:00, give yourself 4:00 rest before starting rd2.

3/18/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Happy birthday Lisa!

Low Key (AMRAP – Rounds and Reps)

AMRAP 12:

9 Burpee Pull-ups

18 Alternating Dumbbell Snatch (50/35)

27 AbMat Sit-ups

L2:

Burpee to Jumping Pull-up

35/25

L1:

Burpee to Jumping Pull-up

Light
Ideally you want to pace the burpee pull-up from the start and choose a DB weight that you could do unbroken every round.

3/17/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Quarterback (AMRAP – Rounds)

EMOM x 25:

Minute 1: 15 Wallballs (20/14)

Minute 2: 15 Kettlebell Swings (53/35)

Minute 3: 15/12 Calorie Row

Minute 4: 30 Reverse Lunges

Minute 5: Rest

*Score is total stations completed as written within the minute. A perfect score is 20.*

L2:

Wallballs (14/10)

Kettlebell Swings (35/26)

L1:

Wallballs (Light, squatting to a target)

Kettlebell Swings (Light)

Row 10/8

Reduce reps on lunges
Modify each movement to ensure you can complete each round unbroken and under :45-:50 seconds

3/16/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

3/15/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period