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10/8/2019

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CrossFit Huntingdon Valley – CrossFit

Deadlift (Build to a heavy set of 5)

Detention (AMRAP – Rounds and Reps)

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts

30 Double Unders

L3:

225/155

L2:

3 Strict Handstand Push-ups, 6 Box Handstand Push-ups, or 12 Push-ups

155/105

15 Double Unders or 60 Single Unders

L1:

12 Box Push-ups

Medium

60 Single Unders or 45 seconds
Looking to complete about 4-6 rounds today.

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

10/7/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Rug Rats (Time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Front Squats (95/65)

12/10 Calorie Bike (15/12 Row)

L2:

Burpee Box Step Overs (24/20)

Front Squat 75/55

L1:

Burpee to box + Step Over (20/16)

Front Squat Light

Score is Slowest Round
Choose a front squat weight that you could do 20+ reps unbroken when fresh.

Last completed (on a rower) on 12/12/2018

10/6/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Watered Down (Time)

5 Rounds:

1000-800-600-400-200 Meter Row (50-40-30-20-10/40-32-24-16-8 Calorie Bike)

100 Meter Farmers Carry

100′ Walking Lunge

L3:

70’s/50’s

L2:

50’s/35’s

L1:

800-600-400-200-100 Meter Row (40-30-20-10-5/32-24-16-8-4 Calorie Bike)

Light Farmers Carry

Replace Lunges with 25 Air Squats
Looking to complete today’s workout between 20-30 minutes.

Choose a set of dumbbells or kettlebells that will allow you to complete each carry with a max of 1 break.

10/5/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

BFF (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

50 Wallballs

40 Kettlebell Swings

30/24 Calorie Row (24/20 Bike)

20 Deadlifts

L3:

20/14

53/35

225/155

L2:

14/10

35/26

185/125

L1:

Light
One person working at a time, split reps as desired.

Choose weights/options that you could do 15+ reps unbroken, when fresh.

10/5/19

By: 0

CrossFit Huntingdon Valley – GIRLS WHO LIFT

Push Press (4×5)

Metcon (Time)

20 Pushups

100 Double Unders/200 Singles

30 DB Push Press

75 Double Unders/150 Singles

40 Wall Balls

50 Double Unders/100 Singles

50 Walking Lunges

25 Double Unders/50 Singles
20 min cap