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12/9/2018

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CrossFit Huntingdon Valley – CrossFit

Pick Six (Time)

Pick Six

6 Rounds:

10 DB/KB Strict Presses (35’s/20’s)

10/7 Calorie Row

20 AbMat Sit-ups

L2:

25/15

L1:

Light

20 Bird dogs
Choose a weight that you could do for 20+ reps unbroken, when fresh.

12/8/2018

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CrossFit Huntingdon Valley – CrossFit

Clean House (Time)

5 Rounds with a partner:

400 Meter Run, together

1 Round of “Cindy”, each, one whole round at a time

10 Squat Cleans (135/95), each, partition as desired

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

L2:

Banded Pull-ups or Ring Rows

Box Push-ups

95/65

L1:

Ring Rows

Box Push-ups

Light Power Clean
Choose a weight that you could do for 12+ reps unbroken, when fresh.

Considering all of the rest, try not to break up the movements in Cindy.

12/7/2018

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CrossFit Huntingdon Valley – CrossFit

Sore Eyes (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Power Snatches (75/55)

20 Box Jumps (24/20)

20 Push Presses (75/55)

20/14 Calorie Row

L2:

14/10

55/45

20/16 Box Jump or Step Overs

L1:

10/6, squatting to a target

45/35

20/16 Box Step Overs

*Score Rounds+Reps
Choose weights that you could confidently cycle for 25+ reps unbroken, when fresh.

12/6/2018

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CrossFit Huntingdon Valley – CrossFit

Arm Candy (Time)

Arm Candy

6 Rounds:

15/12 Calorie Row

12 Burpees

300ft (6 laps up and back, white board to back wall) Farmers Carry (53’s/35’s)

L2: 35/26

L1: 18/13
Choose a weight that you could confidentiality carry for 200m unbroken, when fresh.

Within the workout, try to only allow yourself 1 break.

12/4/2018

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CrossFit Huntingdon Valley – CrossFit

Criss Cross (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

L2:

15 Double Unders or 60 Single Unders

75/55

Hanging Knee Raises

L1:

60 Single Unders or Penguin Jumps

Light Weight

Abmat Sit-ups or Toes to KB

Score Rounds+Reps
Choose a weight that you could do 20+ reps unbroken, when fresh.

Choose a TTB scale that you could string together 15+ reps, when fresh.

If your max double under set is 50 or less, consider cutting the reps to 15 each round.

GWL

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CrossFit Huntingdon Valley – GIRLS WHO LIFT

Warm-up (No Measure)

3 x10 Banded Facepulls

Box Lateral Step downs with plate (3 x10 )

Warm-up (No Measure)

Quadruped Shoulder Taps 3×12 each

EMOM 10 min (No Measure)

5 Broad Jumps

12 KB Swings

6 Tuck ups

12/03/2018

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CrossFit Huntingdon Valley – CrossFit

Freedom Sauce (4 Rounds for reps)

AMRAP 3:

21 Overhead Squats (95/65)

21 Burpee Over the Rower

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

18 Overhead Squats (115/80)

18 Burpee Over the Rower

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

15 Overhead Squats (135/95)

15 Burpee Over the Rower

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

12 Overhead Squats (155/105)

12 Burpee Over the Rower

Max Calorie Row

L2:

65/35, 75/55, 85,/65, 95/65

L1:

Front Squat: Light, Light, Light, Medium

Burpees to a box

*Score is calories each round
Choose a weight that you could complete 25, 20, 15, and 10 reps unbroken, respectively when fresh.

Choose a smooth and steady pace for the OHS and the burpees to set yourself up for a strong row.