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2/9/2020

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CrossFit Huntingdon Valley – CrossFit

Dumb Luck (Time)

Buy-In: 60/45 Calorie Bike

5 Rounds:

10 Alternating Dumbbell Power Snatches

10 Single Dumbbell Box Step-ups

100′ Single Dumbbell Famers Carry

Cash-Out: 60/45 Calorie Bike

L3:

50/35

24″/20″

M+L3 and L2:

35/25

24″/20″

L1:

45/30 Calorie Bike

Light

Unweighted Step-ups
Choose a weight that you could snatch for 20+ reps unbroken, when fresh.

2/08/2020

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CrossFit Huntingdon Valley – GIRLS WHO LIFT

Metcon (AMRAP – Rounds and Reps)

A.

In teams of three, complete as many rounds as possible in 15 minutes of:

3 Power Cleans

6 Burpee Box Jumps or Step Ups

Rest 3 Minutes, then:

B.

In teams of three, complete as many rounds as possible in 15 minutes of:

10 Push Press

20 KB Swings

For A and B, team members will cycle through full rounds one at a time, with only one person working at a time

2/8/2020

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CrossFit Huntingdon Valley – CrossFit

Steel Toe (Time)

Teams of 3

For Time (30 Minute Cap):

3 Rounds:

1,000 Meter Row

30 Toes to Bar

Into…

21 Burpee Box Jump Overs, Box Facing

21 Clean and Jerks (Weight 1)

21 Burpee Box Jump Overs, Box Facing

21 Clean and Jerks (Weight 2)

21 Burpee Box Jump Overs, Box Facing

21 Clean and Jerks (Weight 3)

L3:

Weights: 1: 135/95 – 2: 155/105 – 3: 185/135

M+L3:

Weights: 1: 115/75 – 2: 135/95 – 3: 155/105

L2:

Hanging Knee Raises

Burpee Box Step Overs

Weights: 1: 95/65 – 2: 115/85 – 3: 135/95

L1:

Toes to Kettlebell

Burpee to box + Step Over

Build slightly each round of Clean and Jerks
Choose a TTB option that you could complete at least 5 reps at a time.

Choose C&J weights that allow for at least following reps during the workout:

Bar 1: 5-7 Reps

Bar 2: 3-5 Reps

Bar 3: 1-3 Reps

2/7/2020

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CrossFit Huntingdon Valley – CrossFit

Stranger Things (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 25:

Rd 1:

3 Wallballs

3 Kettlebell Swings

3 Calorie Bike

Rd 2:

6 Wallballs

6 Kettlebell Swings

6 Calorie Bike

Rd 3:

9 Wallballs

9 Kettlebell Swings

9 Calorie Bike



Climb By 3’s Each Round

*Switch After Completing Full Rounds

For Example:

Person 1: 3-3-3

Person 2: 3-3-3

Person 1: 6-6-6

Person 2: 6-6-6

Etc.

L3:

20/14

53/35

M+L3:

20/10 to 9’

35/26

L2:

14/10

35/26

L1:

Light
Choose weights that you could complete each movement for 25+ reps unbroken, when fresh.

Score total rounds + reps. If you both complete the round of 15’s, your score would be 10 rounds.

2/6/2020

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CrossFit Huntingdon Valley – CrossFit

Muscle Snatch (Build to a moderate set of 3)

Build only to a moderate weight, maintaining solid mechanics.

Four Square (Weight)

On the 4:00 x 5 Rounds:

300/250 Meter Row

20 AbMat Sit-ups

3 Power Snatches

*Build in Weight Over the 5 Rounds*

L1:

250/200 Meter Row

Elbow-ups
Starting around 60% of your 1 rep max, build to a heavy snatch over 5 rounds.

These should not be touch and go. Take time to set up for each rep.

Score the heaviest weight completed.

Each round should be completed in less than 3:00, allowing for 1:00 of rest and weight changes.

2/5/2020

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CrossFit Huntingdon Valley – CrossFit

Arm & Hammer (Time)

Buy-In: 15 Clusters

3 Rounds:

21/15 Calorie Bike

15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters

L3:

135/95

M+L3:

115/75

Pull-ups

L2:

95/65

Pull-ups, Kipping or Banded

L1:

Light

15/10 Calorie Row

Ring Rows
Choose a moderate weight that you could complete the clusters using quick singles.

Choose a pull-up variation that you could perform sets of 5 reps during the workout.

2/4/2020

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CrossFit Huntingdon Valley – CrossFit

Choose one of the following movements to work on today, performing 3 sets for max reps:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups

Strict Handstand Push-ups

Strict Ring Dips

Push-ups

Bubbles (AMRAP – Rounds and Reps)

AMRAP 12:

10 Burpees

25 Double Unders

L2:

15 Double Unders or 40 Single Unders

L1:

Burpees to a box

25 Single Unders or :30 of practice