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2/25/2019

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CrossFit Huntingdon Valley – CrossFit

If you are signed up for the Open, make sure to enter your scores by 8pm tonight! https://games.crossfit.com/workouts/open/2019/1/scores

This One (AMRAP – Rounds and Reps)

AMRAP 15:

45 AbMat Sit-Ups

30 DB/KB Hang Clean and Jerks (50/35), alternate arms every 5 reps, totaling 15 a side

15 DB/KB Goblet Squats (50/35)

L2:

35/25

L1:

Bird dogs, 25 a side

Light-Medium
Choose a weight that you could do 30+ reps unbroken, when fresh.

Aim for big sets of HC&J since one side is always resting.

No more than 1-2 sets of goblet squats.

Open 19.1!

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CrossFit Huntingdon Valley – CrossFit

Do your best, but make sure to have fun!

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target

GWL 2/23/19

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CrossFit Huntingdon Valley – GIRLS WHO LIFT

GWL 2/22/19 (AMRAP – Rounds and Reps)

8 Minute AMRAP

Buy in: 100 Single Unders or 50 Double Unders

Then:

5 Burpee Box Get Overs (24″)

17 Plate to Overhead

9 Bent Knee Raises

Deadlift (3 x 5 @ 75%)

Warm-up (No Measure)

DB Frog pump

2 x 30

2/22/2019

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CrossFit Huntingdon Valley – CrossFit

Bloodshot (Time)

4 Rounds:

20 Kettlebell Swings (53/35)

20 AbMat Sit-ups

20 Wallballs (20/14)

L2:

35/26

14/10

L1:

Light

Wallball, light, squatting to a target
Choose a kb/wb weight that you could do 25+ reps unbroken, when fresh.

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target

GWL 2/22/19

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CrossFit Huntingdon Valley – GIRLS WHO LIFT

GWL 2/22/19 (AMRAP – Rounds and Reps)

8 Minute AMRAP

Buy in: 100 Single Unders or 50 Double Unders

Then:

5 Burpee Box Get Overs (24″)

17 Plate to Overhead

9 Bent Knee Raises

Deadlift (3 x 5 @ 75%)

Warm-up (No Measure)

DB frog pump 2 x 30

2/21/2019

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CrossFit Huntingdon Valley – CrossFit

Push Jerk (Build to a heavy triple)

Squeaky Wheel (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

21/15 Calorie Row

10 Push Jerks (165/110)

L2:

30 Double Unders or 120 Single Unders

135/95

L1:

60 seconds Single Unders or Battle Ropes

Medium
Choose a weight you can do 10+ reps unbroken, when fresh.

2 sets of push jerks each round would be ideal.

2/19/2019

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CrossFit Huntingdon Valley – CrossFit

Happy birthday Jesss, Jake, and Elan!

Triple Threat (3 Rounds for reps)

“Jessssssss”

AMRAP 6:

Buy-in: 500m Row

3 Wall Walks

7 Inverted Burpees

Rest 2:00

“Jake the Snake Roberts”

AMRAP 6:

Buy-in: 500m Row

2 Deadlifts (275/185)

5 Toes to bar

Rest 2:00

“Elan(d)”

AMRAP 6:

Buy-in: 500m Row

3 Strict Pull-ups

8 Barbell Rollouts

L2:

Wall Walk (1/2 way up wall)

Atomic Sit-up AKA Wrestling Burpee, pressing plate overhead (25/15)

Deadlift (185/125)

Hanging Knee Raises

Jumping Pull-ups

Barbell Rollouts (1/2 way out)

L1:

Walkout AKA Inchworm to Push-up

Abmat Sit-up

Deadlift (Medium)

Toes to Kettlebell

Ring Rows

:30 second plank