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Overtime On A Friday??

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CrossFit Huntingdon Valley – CrossFit

Mobility and Activation

TSpine/Lats

Couch

Crossover Symmetry

Overtime (Time)

For Time:

200 Meter Run, 21 Power Snatches

200 Meter Run, 21 Overhead Squats

200 Meter Run, 15 Power Snatches

200 Meter Run, 15 Overhead Squats

200 Meter Run, 9 Power Snatches

200 Meter Run, 9 Overhead Squats

95/65

L2:

75/55

L1:

45/35 Snatch/OHS

or

75/55 Snatch/Front Squat
*Pace the run today to allow full effort on the barbell. Choose a level that will allow you maintain good positioning in each movement.

9/22/18

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CrossFit Huntingdon Valley – CrossFit

Teamwork makes the Dreamwork (Time)

Partner WOD (Teams of 2 or 3)

60x Cleans (95#/65#)

60x Squats

60x Sit-ups

60x Thrusters (95#/65#)

60x Burpees

———-

One player works while other holds plank position. Partition workload as needed.

Thirsty Thursday

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CrossFit Huntingdon Valley – CrossFit

Thirsty Thursday (AMRAP – Rounds and Reps)

10 Minute AMRAP

2 Strict Muscle Ups

10 Kettlebell Swings (#53/35)

20 Cal Row

20 Situps

Level 2:

2 Weighted Strict Pullups (#25/15)

Level 1:

2 Banded Pullups

Box Squat (3 x 5 @ heavy weight)

Beginners work on form 5 x 3

GWL WOD

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CrossFit Huntingdon Valley – GIRLS WHO LIFT

Metcon (No Measure)

EMOM 3 sets

Odd Min: 16 walking lunges

Even Min: Max set of pullups

Rest 5 min

EMOM 3 sets

20 yard sled push or Battle ropes

8 Single Arm Row on bench R

8 Single Arm Row on bench L

Back Squat (5 x 5 @ 75% )

Lurong Challenge Benchmark Test

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CrossFit Huntingdon Valley – CrossFit

Lurong Benchmark Test (AMRAP – Reps)

9 Minute AMRAP

100 Double Unders

30 KB Sumo Deadlift High Pulls (#53/35)

30 Burpees over Kettlebell

30 Wall Balls (#20/14)(10’/9′)

30 Chest 2 Bar Pullups
Refer to scoresheet for scaling for Levels 2 and 1. No mixing of Levels. Choose hardest level that you are capable of performing perfect reps only.