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10/4/2019

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CrossFit Huntingdon Valley – CrossFit

Adderall (3 Rounds for reps)

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

L2:

Run: 1200/600/200

or

Row: 1600/800/400

95/65 – 75/55 – 65/45

L1:

Run or Row 0:00-8:00, then C&J (Light)

Run or Row 13:00-17:00, then Snatch (Light)

Run or Row 23:00-25:00, then Thruster (Light)
Looking to complete the first run/row in 8:30 or less.

2nd run/row in 5:00 or less

3rd run/row in 2:00 or less

Choose distances or times that will allow you to maintain that stimulus.

Choose weights that you could C&J/Snatch for 10+ reps unbroken, when fresh and Thruster 20+ reps unbroken, when fresh.

Score each of the 3 rounds for reps completed.

Last completed 6/2/2019

10/3/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Back Squat (3 sets of 6 reps)

Build to a challenging set of 6 and do it 3 times.

Underbelly (Time)

50-35-20:

Double Unders

AbMat Sit-Ups

Directly Into…

50-35-20:

Double Unders

Air Squats

L2:

30-20-10 Double Unders or 100-70-40 Single Unders

L1:

100-70-40 Single Unders or 60-45-30 Seconds

Elbow-ups

Box Squats
Go for big sets on the double unders today.

Find a pace on the other movements that you can just keep moving.

GWL 10/2/19

By: 0

CrossFit Huntingdon Valley – GIRLS WHO LIFT

Weightlifting

Front Squat (5×5)

Metcon (Weight)

B1. Bulgarian Split Squats, 8 L 8 R

x4

B2. Tempo Chinups, 30X0, 5

x4
Super set (alternate between B1 and B2 for 4 rounds) Rest 30 seconds between full sets

Tempo ( 3 second decent)

Metcon (Weight)

C. Drop Set Hammer Curls

10 reps at a heavy set.

10 reps at a lighter set.

10 reps at a lighter set.

x2
Rest 2 minutes

10/1/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Ecod (3 Rounds for reps)

3 x AMRAP 4:

15 Burpee Box Jump Overs (24/20)

21 Power Cleans

27/21 Calorie Row (21/17 Bike)

*Rest 4 Minutes In Between Each

L3:

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65

L2:

Round 1: 115/85

Round 2: 95/65

Round 1: 75/55

Step Overs

L1:

Same light weight across all rounds

Burpee to a box, step overs

*Score each round for total reps.
Choose weight based on the heaviest bar. You should be able to power clean the heaviest weight for 20+ reps unbroken, when fresh.

The reverse of the workout “Doce”, last performed on 4/2/2019

GWL 10/1/19

By: 0

CrossFit Huntingdon Valley – GIRLS WHO LIFT

Bench Press (5×6)

Metcon (Weight)

B1. Tempo Pushups, 30X1, 3-5

x3

B2. Landmine, 10 L 10 R

x3
Super set (alternate between B1 and B2 for 3 rounds) Rest 30 seconds between full sets

Tempo ( 3 seconds down, explode up, pause 1 second at the top)

Metcon (Time)

Row 500m

x2 Rest 3 minutes between sets

100% Max Effort each round

GWL 9/30/19

By: 0

CrossFit Huntingdon Valley – GIRLS WHO LIFT

Metcon

Back Squat (5×5)

Rest 30-60 seconds between sets

Metcon (Weight)

B1. Goblet Side Lunges, 16 steps, alternating.

x4

B2. DB Row, 8 L 8 R

x4
Superset (alternate between B1 and B2 for 4 rounds)

Pullups (5×5)

Rest 90 sec between sets

9/28/2019

By: 0

CrossFit Huntingdon Valley – CrossFit

Choose Kelly or Partner Kelly today.

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
L2:

4 Rounds

Step-ups

14/10

L1:

3 Rounds

200 Meter Run

Step-ups

Light

Friends & Family:

3 Rounds

200 Meter Run/Row or 14/10 Calorie Bike

15 Step-ups

15 Wallballs (Light)

Partner Kelly (Time)

5 Rounds:

400 Meter Run, together

30 Box Jumps (24/20), divide

30 Wallballs (20/14), divide