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11/1/2018

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CrossFit Huntingdon Valley – CrossFit

Knuckle Sandwich (Time)

For Time:

800 Meter Run

30 Power Cleans (185/135)

800 Meter Run

L2:

135/95

L1:

400m Run

50% of your heaviest clean
Choose a heavier weight today. Something that you do for 5-7 reps unbroken when completely fresh. It should be challenging while still using good form.

In this workout, fast singles are most likely the way to go.

Halloween

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CrossFit Huntingdon Valley – CrossFit

Overhead Squat (Heavy set of 3)

In 15 minutes, build to a heavy set of 3

Ground Breaking (Time)

For Time:

50/35 Calorie Row

35 Lateral Barbell Burpees

50 Overhead Squats (95/65)

L2:

65/45

L1:

35/15 OHS or 45/35 Front Squat
Choose a weight that allows you to complete 20+ unbroken reps when completely fresh.

10/30/2018

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CrossFit Huntingdon Valley – CrossFit

Bar Keeper (3 Rounds for reps)

AMRAP 5

Buy-In: 400 Meter Run

Followed By…

21 Chest to Bar Pull-ups

21/15 Calorie Row

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Followed By…

15 Toes to Bar

15/10 Calorie Row

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Followed By…

9 Pull-ups

9/6 Calorie Row

L2:

Banded Pull-ups or Ring Rows

Hanging Knee Raises

L1:

Ring Rows

Toes to Kettlebell or Abmat Sit-ups

*Score reps for each of the 3 rounds
Choose a scale that would allow you to complete 15+ unbroken reps of each gymnastics movement, when completely fresh.

10/29/2018

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CrossFit Huntingdon Valley – CrossFit

Hands Down (AMRAP – Rounds and Reps)

AMRAP 18:

30 Double Unders

10 Power Cleans

30 Double Unders

10 Hang Squat Cleans

30 Double Unders

10 Push Presses

30 Double Unders

10 Front Rack Reverse Lunges

30 Double Unders

10 Thrusters

L3: 95/65

L2: 65/45, 15 Double Unders/60 Single Unders

L1: 45/35, 30 Singles Unders

*Score Rounds+Reps
Choose a barbell weight you could complete 20+ unbroken thrusters when fresh.

10/27/2018

By: 0

CrossFit Huntingdon Valley – CrossFit

Boats n Toes (Time)

Teams of 3, break up reps as needed, 1 person working at a time

For Time:

50-40-30-20-10:

Calorie Row (women 35-28-21-14-7)

Burpee Box Jumps (24/20) (not jump overs)

Directly Into…

50-40-30-20-10:

Toes to Bar

Power Snatches (increasing in weight each round)

Round 1 Barbell: 75/55

Round 2 Barbell: 95/65

Round 3 Barbell: 115/80

Round 4 Barbell: 135/95

Round 5 Barbell: 155/105

L2:

Burpee Box Jumps/Step-up (20/16)

Hanging Knee Raises

Round 1 Barbell: 65/45

Round 2 Barbell: 75/55

Round 3 Barbell: 95/65

Round 4 Barbell: 115/80

Round 5 Barbell: 135/95

L1:

Burpee Box Jumps/Step-up (16/12)

Hanging Knee Raises or Abmat Sit-ups

Round 1 Barbell: 45/35

Round 2 Barbell: 65/45

Round 3 Barbell: 75/55

Round 4 Barbell: 85/65

Round 5 Barbell: 95/75

****30 min time cap.

For all missed reps after the time cap, add 1 second to your score.

These should be weights that you are capable of completing at least 25, 20, 15, 10, 5 unbroken repetitions when fresh.

10/26/2018

By: 0

CrossFit Huntingdon Valley – CrossFit

Tiger Blood (Time)

3 Rounds:

10 Clean and Jerks (135/95)

400 Meter Run

L2:

95/65

L1:

65/45
Choose a weight that you could do 10+ reps unbroken, when fresh. Most likely you will use your recent Gwen or Grace weight.

C&J’s may be fast singles or small, quick sets.

Pace the run in a way that allows you to stick to your plan for the barbell.