Blog Search

2/15/2020

By: 0

CrossFit Huntingdon Valley – CrossFit

Dead Sea (AMRAP – Reps)

Teams of 3

4 Rounds:

4:00 Row for Calories

3:00 Lateral Burpees over Barbell

2:00 Deadlifts

No Rest Between Rounds

L3:

225/155

M+L3 and L2:

Step-over burpees.

155/105

L1:

Burpees to a box

Light
Choose a deadlift weight that you could perform 25+ unbroken, when fresh.

Score the total reps of all rounds together.

2/14/2020

By: 0

CrossFit Huntingdon Valley – CrossFit

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
L3:

95/65

M+L3:

75/55

L2:

65/45

Banded Pull-ups

L1:

Light

Ring Rows

If you want to complete L3, you should be able to perform 21+ unbroken pull-ups and thrusters.

Choose options to allow for that.

2/13/2020

By: 0

CrossFit Huntingdon Valley – CrossFit

Moscow Mule (Time)

On the 4:00 x 6 Rounds:

15 Russian Kettlebell Swings

50′ Walking Lunge

15/12 Calorie Bike

L3:

70/53

M+L3 and L2:

53/35

L1:

Light

10 Air Squats or Box Squats

12/9 Calorie Bike
Choose a KB that you could complete each round unbroken.

Score the slowest round.

Cap each round at 3:00 to preserve some rest and intensity.

2/12/2020

By: 0

CrossFit Huntingdon Valley – CrossFit

Venti (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs

20 Alternating Dumbbell Power Snatches

20 Box Jumps

20 Dumbbell Push Presses, switch arms every 5 reps

20/15 Calorie Row

L3:

20/14

50/35

24″/20″

M+L3:

20/10 to 9’

35/20

24″/20″

L2:

14/10

35/20

Step-ups

L1:

Light

Step-ups

15/10 Calorie Row
Choose weights that you could perform 30+ wallballs or alternating snatches unbroken, when fresh.

2/11/2020

By: 0

CrossFit Huntingdon Valley – CrossFit

Bench Press (Build to a heavy set of 3)

Swole Cycle (AMRAP – Reps)

Tabata Intervals:

Strict Pull-ups

Bike Calories

Push-ups

Bike Calories

**Tabata** = 8 Rounds of :20 On, :10 Off

L2:

Banded Pull-ups

Box Push-ups

L1:

Ring Rows

Box Push-ups
Choose a pull-up variation that you can complete 3-5 reps in each :20 sec window.

Choose a push-up variation that you can complete 7-10 reps in each :20 sec window.

Score total reps of everything.