Blog Search

8/13/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Hit and Run (Time)

3 Rounds:

400 Meter Run

12 KB/DB Power Snatches (70/53)

21 KB/DB Squats (a single 70/53)

L2:

53/35

L1:

Light
Looking to complete today’s workout in about 15 minutes.

Choose a weight that you could move through the snatches in a continuous, even pace.

Hold the weight any way you want for the squats.

8/12/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Squat Clean (Build to a heavy single)

Full Kenny (Time)

For Time:

23 Squat Cleans (135/95)

23 Toes to Bar

12 Squat Cleans (155/105)

12 Chest to Bar Pull-ups

8 Squat Cleans (205/135)

8 Bar Muscle-ups

L2:

Squat Cleans (60%-70%-80% of today’s strength work)

Hanging Knee Raises

Banded Chest to Bar Pull-ups

2x Banded Ring Dips

L1:

Squat Cleans (Light)

Toes to Kettlebell

Ring rows

2x Box Dips
Looking to go “Full Kenny” today, completing the workout in 10-15 minutes.

Choose weights based on the number you hit in today’s strength work. Something you could do 10/5/2 unbroken reps, when fresh.

Choose gymnastic options that you could complete each movement in 2-3 sets, during the workout.

8/11/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Double Fist (Time)

For Time:

500 Meter Row

12-9-6:

Double DB/KB Deadlifts

Double DB/KB Push Press

1000 Meter Row

12-9-6:

Double DB/KB Deadlifts

Double DB/KB Push Press

500 Meter Row

L3: 35’s/25’s

L2: 25’s/20’s

L1: Row 400/800/400, Light DB/KBs
Looking to complete today’s work under in under 20 minutes.

Pace the row’s for a 10:00 effort (slower than your 2K pace).

Choose a DB/KB weight that you could complete unbroken during the workout.

If using DBs, only 1 head needs to touch the ground during the deadlift.

8/10/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
We will sub the sandbag for a medball or weight vest (20/14)

L2:

Thrusters (115/85)

Rope climb/Rope pulls (2x), subbing as needed to stay moving

Box jumps or step-ups (24/20)

Run (Medball 14/10)

L1:

Thrusters (Light-Medium)

2x Rope Pulls

Box step-ups

200 Meter Run (Unweighted)

Thrusters will be heavy, but you should be able to complete each round in 2-3 sets.

Choose a rope climb option that you could complete in 2:00 or less.

Choose a box jump option that is challenging, but you are confident about performing them under fatigue.

Last completed 2/27/2018

GWL Hero WOD

By: 0

CrossFit Huntingdon Valley – GIRLS WHO LIFT

GWL Hero WOD (AMRAP – Rounds and Reps)

21 Minute AMRAP

Partner A:

AMRAP

8 Thrusters

6 Rope Getups

11 Box Jumps

Partner B:

200m Medball Run

When Partner B gets back switch with Partner A and Partner B continues where Partner A left off

8/9/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Blockbuster (3 Rounds for reps)

AMRAP 5:

Buy-In: 50/35 Calorie Row

Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 35/25 Calorie Row

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:

Buy-In: 20/15 Calorie Row

Max Rounds of “The Chief” (175/125)

*1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats *

L2:

95/65 – 115/85 – 135/95

3 Push-ups each round or Push-ups to a box

L1:

Row: 2:30/2:00/1:30

Power Cleans (Medium)

Push-ups to a box
Choose a power clean weight that you could do 12, 6, and 3 reps unbroken, when fresh, respectively.

Choose a push-up variation or reduce the reps to allow you to stay unbroken every round.

Score total reps each AMRAP, don’t score the row buy-in.

GWL 8/9/19

By: 0

CrossFit Huntingdon Valley – GIRLS WHO LIFT

GWL Hero WOD (AMRAP – Rounds and Reps)

21 Minute AMRAP

Partner A:

AMRAP

8 Thrusters

6 Rope Getups

11 Box Jumps

Partner B:

200m Medball Run

When Partner B gets back switch with Partner A and Partner B continues where Partner A left off

8/8/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Rope Climb (Practice)

Looking to complete 12-15 minutes of rope climb skill work as prep for Saturday.

Hip Hop (Time)

For Time:

1 Mile Run

*Directly Into…*

50-40-30-20-10:

Double Unders

AbMat Sit-ups

L2:

If necessary, reduce the run distance to keep it under 12 minutes

½ Double Unders or 2x Single Unders

L1:

800 Meter Run or 1000 Meter Row or 40/32 Calorie Bike

2x Single Unders, no longer than 1:30 on the set of 100

Elbow-ups
Looking to complete today’s workout in under 20 minutes.

Choose a distance that will take no longer than 12 minutes.