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5/3/2019

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CrossFit Huntingdon Valley – CrossFit

Spaceship (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

20/14 Calorie Row (16/11 Bike)

2 Rounds of Strict “Cindy”

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

L2:

3 Strict Pull-ups or 5 Banded Pull-ups

Push-ups to a box

L1:

Ring Rows

Push-ups to a box

*If not running today, row to 35/25 Calories (28/20 Bike)
Looking to complete 3+ rounds today.

Choose pull-up and push-up modifications that allow you complete each round in 2-3 quick sets.

5/1/2019

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CrossFit Huntingdon Valley – CrossFit

Waterlogged (Time)

1,000 Meter Row (2.4 miles Bike)

Directly Into…

30 Dumbbell Snatches (50/35)

15 Burpee Box Jumps (24″/20″)

20 Dumbbell Snatches (50/35)

10 Burpee Box Jumps (24″/20″)

10 Dumbbell Snatches (50/35)

5 Burpee Box Jumps (24/20″)

L2:

35/25

Step-Ups

L1:

Light

Burpee to a box + Step-up
The snatches are alternating, touching both heads to the floor each rep. Choose a weight you could do for 30+ reps unbroken, when fresh.

Make sure to come to full extension on the top of the box during the burpee box jumps (NOT overs).

Looking to complete today’s workout in less than 15 minutes.

GWL

By: 0

CrossFit Huntingdon Valley – GIRLS WHO LIFT

Metcon (Time)

Buy in: 400m Run

then:

30 Single arm DB Snatches, alt.

15 Burpee Box Jumps

20 Single arm DB Snatches, alt.

10 Burpee Box Jumps

10 Single arm DB Snatches, alt.

5 Burpee Box Jumps

4/30/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Front Squat (Build to a heavy single)

Front Runner (Time)

For Time:

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

L3: 165/110

L2: 135/95

L1: Medium
Front squats are from the floor. Choose a weight that you could clean. You should be able to front squat this weight for 15+ reps unbroken, when fresh.

Looking to complete today’s workout in under 12 minutes.

GWL 4/30/19

By: 0

CrossFit Huntingdon Valley – GIRLS WHO LIFT

Handstand Walk around box

With toes on box and butt in the air, shuffle walk with hands around the box in a circle 3x each direction. Scale to 30 Pike Pushups

GWL 4/30/19 (3 Rounds for reps)

For max reps/cals:

Strict Pullups 8x[20:10]

Rest 2 minutes

Row or Assault Bike 8x[20:10]

Rest 2 minutes

Double-unders or Single Unders 8x[20:10]

4/29/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Handlebars (Time)

4 Rounds:

21/15 Calorie Row (17/12 Bike)

15 Toes to Bar

7 Power Clean and Jerks (155/105)

L2:

Hanging Knee Raises

115/85

L1:

Toes to Kettlebell

Medium
Choose a TTB modification that you could complete every round in 1-3 sets.

Choose a C&J weight that you do for 10+ reps unbroken, when fresh.

Looking to complete today’s workout in under 18 minutes.