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2/13/2019

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CrossFit Huntingdon Valley – CrossFit

Soul Cycle (3 Rounds for reps)

AMRAP 5:

15 Burpees

21 Power Cleans (155/105)

21/15 Calorie Row

Rest 5 Minutes

AMRAP 5:

15 Burpees

21 Power Cleans (135/95)

21/15 Calorie Row

Rest 5 Minutes

AMRAP 5:

15 Burpees

21 Power Cleans (115/85)

21/15 Calorie Row

L2:

115/95/75—75/65/55

L1:

Burpees to a box

Medium/Light/Light
Choose a weight that you could do at least 10, 15, and 20 reps unbroken (for each round’s weight).

2/10/2019

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CrossFit Huntingdon Valley – CrossFit

Over Easy (Time)

For Time:

50/35 Calorie Row

Directly Into…

3 Rounds:

21 Pull-ups

15 Overhead Squats (95/65)

9 Power Clean and Jerks (95/65)

L2:

Banded Pull-ups

75/55

L1:

Ring Rows

Light-Medium

L4 (RX+):

Chest to bar pull-ups

115/80
Choose a pull-up scale that you could perform each round in no more than 2 sets.

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

2/9/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Happy Birthday Andy!

Wet Floor (AMRAP – Rounds and Reps)

In Teams of 2

AMRAP 20:

75 Wallballs (20/14)

60 AbMat Sit-ups

45/30 Calorie Row or 36/24 Echo Bike or 70/50 Schwinn Bike

30 Burpee Box Jumps (24/20)

L2:

14/10

Burpee Box Step Overs

L1:

Wallballs squatting to a target

Sit-ups or bird dogs

Burpee to a box and step over

2/8/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Dum Dum (No Measure)

3 Rounds:

4 laps (200′) DB/KB Farmers Carry

20 DB/KB Bench Press

4 laps (200′) DB/KB Front Rack Carry

20 DB/KB Deadlifts

L3: 50’s/35’s

L2:

35’s/25’s

L1:

Medium
Today’s odd object work is not for time.

Choose DBs/KBs that you could do 25+ bench press reps unbroken, when fresh.

2/7/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Metcon (Weight)

EMOM X 10 minutes

1 Hang Power Snatch + 1 Power Snatch

Should be touch and go.

Build each round. Record the highest weight used.

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
L2:

65/45

L1:

Hang Power Snatches (Very Light)

Lighter is better today. Choose a weight that you could do 25-30 reps unbroken, when fresh.