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2/6/2019

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CrossFit Huntingdon Valley – CrossFit

Tempo, Pause Back Squat (Build to a challenging double)

7 second decent, 3 second pause at bottom
It’s all about control. A double will take you minium 20 seconds to complete the set.

After Party (Time)

1-2-3-4-5-6-7-8-9-10:

DB/KB Front Squats (50’s/35’s)

After Each Round: 30 Double Unders

L2:

35/25

15 Double Unders or 30 Single Unders

L1:

Light

:30 seconds of Single Unders or Battle Ropes
Choose a DB/KB weight that you could do at least 20 reps unbroken, when fresh.

2/4/2019

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CrossFit Huntingdon Valley – CrossFit

This week we will see a lot of dumbbells movements. It will help us work on stability and side to side imbalances. Over the last 2 years, dumbbell movements have solidified their place in the Open. The first workout is just 2 1/2 weeks way! Did you sign up yet?
https://open.crossfit.com/english

We’ll be doing it team style again with various ways to win team points.

Ask a coach for more details.

Life Jacket (3 Rounds for reps)

AMRAP 5:

27/20 Calorie Row

27 Thrusters (115/80)

27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Row

21 Thrusters (95/65)

21 Toes to Bar

Rest 5 Minutes

AMRAP 5:

15/10 Calorie Row

15 Thrusters (75/55)

15 Pull-ups

L2:

Pull-ups/Toes to Bar/Pull-ups

95-75-65/65-55-45

L1:

Ring Rows/Toes to Kettlebell/Ring Rows

Same light weight across all
Choose weights that you could complete 15, 25, 30 unbroken thrusters, when fresh.

First rule of thruster club, you do not talk about thruster club.

2/3/2019

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CrossFit Huntingdon Valley – CrossFit

Turtle Neck (Time)

5 Rounds For Time:

12 KB/DB Front Rack Reverse Lunges (50s/35s)

9 Power Cleans (115/85)

6 Strict Handstand Push-ups

L2:

35s/25s

95/65

Kipping Handstand Push-ups or Push Press 95/65

L1:

Reverse Lunges (unweighted)

Power Clean (light)

Push Press (light)
Choose a weight you could do 20+ reps unbroken, when fresh.

2/2/2019

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CrossFit Huntingdon Valley – CrossFit

Dirty Birdy (Time)

Teams of 3

For Time:

100/70 Calorie Row

75 Box Jump Overs (24/20)

50 Power Snatches (135/95)

15 Rope Climbs

50 Power Snatches (115/85)

75 Box Jump Overs (24/20)

100/70 Calorie Row

L2:

Box Step Overs

Power Snatch 95/65

6 Rope Climbs

L1:

Box Step Overs (lower box)

Power Snatch (1st part: medium, 2nd part: light-medium)

Rope Pulls
Choose weights that would allow you to do 10+ and 15+ reps unbroken, when fresh.

2/1/2019

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CrossFit Huntingdon Valley – CrossFit

Down Time (Time)

For Time:

50 Burpees

40/30 Calorie Row

30 Hang Squat Cleans (115/85)

L2:

95/65

L1:

Burpees to a box

Hang Squat Clean (light-medium)
Choose a weight that you could do 20+ rep unbroken, when fresh.

Hang Clean (Build to a heavy single Hang Squat Clean)

1/31/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

No Brainer (Time)

On the 3:00 x 5 Rounds:

21 Bar Hops

12 Shuttle Sprints (down and back is 2)

6 Deadlifts (225/155)

L2:

Deadlifts (155/105)

L1:

Penguin jumps

12/9 Calorie row

Deadlifts (medium)

*Score the slowest round
Choose a weight that you could do 25+ reps unbroken, when fresh.