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12/1/2018

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CrossFit Huntingdon Valley – CrossFit

Fair Share (Time)

Teams of 3

2 Rounds For Time (30 Minute Cap):

200 Meter Run (Each)

100 DB/KB Snatches (50/35)

200 Meter Run (Each)

100 Box Jump Overs (24/20)

200 Meter Run (Each)

100 Thrusters (95/65)

L2:

35/25

Box jump or step overs 20/16

65/45

L1:

25/15

Box step overs 16/12

Light weight
Choose a weight that you could do 20+ reps, unbroken, when fresh.

11/29/2018

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CrossFit Huntingdon Valley – CrossFit

Surrounded Cindy (Time)

For Time:

30 Burpees

10 Rounds Of Cindy

30 Burpees

*Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats

L2:

Banded pull-ups

Push-ups to a box or knee push-ups

L1:

15 burpees to a box

7 Rounds of Cindy

Ring rows

Push-ups to a box

Box squats

15 burpees to a box
Choose a pull-up scale that you could perform each round unbroken.

11/28/2018

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CrossFit Huntingdon Valley – CrossFit

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
L2:

135/95

Jump or Step-ups 16″

L1:

Medium weight

Step-ups 12″

*Choose a weight that you could complete 25+ reps, unbroken, when fresh.

**In the workout, try to keep each round to 2-3 sets.

***RX is 20″ for men and women

GWL

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CrossFit Huntingdon Valley – GIRLS WHO LIFT

Glute Bridge DB floor Press (3 x10 )

Single Arm Farmers Carries (3 sets x 20m each arm )

Dual KB Split Stance (3 sets x 45 sec hold )

Metcon (Time)

4 Rounds

200m row

10 DB Rows (5 each arm)

10 Tuck ups or Deadbugs

11/27/2018

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CrossFit Huntingdon Valley – CrossFit

Full Count (Time)

For Time:

30-25-20-15-10:

Kettlebell Swings (53/35)

2x Double Unders (60-50-40-30-20)

*After each round, 6 shuttle run laps with a medball (20/14) (closet to front desk)

L2:

KB 35/26

30-25-20-15-10 Double Unders or 120-100-80-60-40 Single Unders

Medball 14/10

L1:

Light KB

120-100-80-60-40 Single Unders

Shuttle run with no medball
Choose a KB weight that you could swing for 30+ reps, unbroken, when fresh.

11/26/2018

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CrossFit Huntingdon Valley – CrossFit

Macho Man Complex (Build to a heavy complex)

3 Power Cleans

3 Front Squats

3 Push Jerks
Must be unbroken, “Touch and Go”

Randy Savage (AMRAP – Rounds and Reps)

AMRAP 12:

3 Rounds of Macho Man (135/95)

15 Toes to Bar

*Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

L2:

95/65

Hanging knee raises

L1:

Medium weight

Toes to kettlebell or sit-ups

*Score Rounds + Reps

**Include each rep of each complex
Choose a weight that you could do 20+ push jerks, unbroken, when fresh.

Choose a TTB scale that you could do 15+ reps, unbroken, when fresh.

11/25/2018

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CrossFit Huntingdon Valley – CrossFit

Rowvember (Time)

For Time:

With a partner, divide work evenly

2000 Meter Row

40 Jumping Split Lunges

1600 Meter Row

40 Jumping Split Lunges

1200 Meter Row

40 Jumping Split Lunges

800 Meter Row

40 Jumping Split Lunges

400 Meter Row

40 Jumping Split Lunges

L2:

Reverse Lunges (no jump)

L1:

Air Squats, squatting to a target