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GWL 1/31/19

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CrossFit Huntingdon Valley – GIRLS WHO LIFT

Barski Clean (1RM)

3 unbroken mid-thigh squat cleans = 1 rep

GWL 1/31/19 (5 Rounds for reps)

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

1/28/2019

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CrossFit Huntingdon Valley – CrossFit

Push Jerk (Build to a heavy triple)

Go Fish (Time)

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Push Jerks (135/95)

L2:

95/65

L1:

Light

Burpees to a box
Choose a weight you could push jerk for 20+ reps unbroken, when fresh.

1/26/2019

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CrossFit Huntingdon Valley – CrossFit

Road Rash (Time)

Teams of 3, 1 working at a time, all reps are total for the team

6 Rounds for time:

24 DB/KB Hang Clean and Jerk (12L/12R)(50/35)

24 Alternating DB/KB Power Snatches (50/35)

24 Pull-ups

36/24 Calorie Row

L2:

HC+J and Snatch (35/25)

Jumping Pull-ups or Banded Pull-ups

L1:

HC+J and Snatch (Light)

Ring Rows
Choose a weight your could do 10+ hang clean and jerks when fresh.

1/25/2019

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CrossFit Huntingdon Valley – CrossFit

Sea Legs (Time)

3 Rounds:

500 Meter Row

12 Front Squats (155/105)

21 Box Jump Overs (24/20)

L2:

Front Squats (115/85)

Box Step Overs

L1:

Front Squats (Medium)

Box Step Overs (Low)
Choose a weight that could do 15+ reps unbroken when fresh.

1/24/2019

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CrossFit Huntingdon Valley – CrossFit

Shoulder Press (Find heavy sets of 5, 3, and 1.)

Body Armor (AMRAP – Rounds and Reps)

AMRAP 13:

10 Strict Toes to Bar

10 Strict Presses (95/65)

100′ Walking Lunge

L2:

5 Strict Toes to Bar or 10 Toes “As high as possible”

75/55

L1:

Toes to Kettlebell

Strict Press (Light)

25 Box Squats

*Score rounds+reps. Do not score the Walking Lunges.
Focus less on score today. Quality of movement is today’s goal.

Choose a strict press weight that you could do for 15+ reps unbroken when fresh.

Keep the TTB as strict as possible. Each round should take no longer than 90 seconds.

1/23/2019

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CrossFit Huntingdon Valley – CrossFit

Frank the Tank (3 Rounds for reps)

AMRAP 5:

Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

L2:

Wallballs (14/10)

155-185-225/105-135-155

L1:

Wallballs to a squat target (10/6)

Light-Light/Medium-Medium

*Score each round for total reps, do not include the buy-in
Choose weights that you could do 30, 20, and 15 reps unbroken, when fresh.

Try to keep the deadlifts to no more than 2 sets each round.

The wallballs should take no more than 2:30 on the first round, 2:00 on the second, and 1:30 on the third. Scale accordingly.