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CrossFit near State College RSS Feed




  • CrossFit in State College for Wednesday, July 17

    at CFN looks like... WOD 4 rounds 1 minute TTB 1 minute reverse lunges 1 minute KBS (24/16) 1 min AB cals rest 2 minutes Midline 3 rounds not for time 50 m single arm farmer carry - L side :30 side plank - L side 50 m single arm farmer carry - R side :30 side plank - R side ....

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  • CrossFit in State College for Tuesday, July 16

    at CFN looks like... Strength/Skill Paused Back Squats - hold the bottom for :03 3 reps x 5 sets, do all 5 sets at a weight that is challenging, rest 2 minutes between sets *take 2-3 warm ups sets to find working weight WOD 10 minute AMRAP 150 DU buy in then 3/3, 6/6, 9/9 etc WBs Burpees ....

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  • CrossFit in State College for Monday, July 15

    at CFN looks like... Strength/Skill 4 rounds A1) Seated DB press @ 21x1 x 8-10 reps, rest :45 A2) Russian KBS x 12-15 reps, rest: 45 A3) Single Arm DB Row @ 1112 x 10-12/leg, rest :45 A4) DB Split Squat @ 3010 x 8-10/leg, rest :45 WOD 1000 m row 800 m run *record time Rest 5 minutes Row 500 m Run 400 m *record time ....

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  • CrossFit in State College for Saturday, July 13

    at CFN looks like... A.) 3 rounds @ 80-85% Row 20 cals 10 DB floor press 5 strict pull ups B.) 10 minute AMRAP 800 m run buy in then AMRAP 20 WBs 20 medball Russian Twists 2 wall walks REST 3 MINUTES 10 minute AMRAP 50 AB cal buy in then AMRAP 10 renegade row (push up + row + row) 15 K2E 20 DB step ups REST 3 MINUTES 10 minute AMRAP 60 cal row buy in then AMRAP 40 m walking lunges 20 burpees ....

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  • CrossFit in State College for Friday, July 12

    at CFN looks like... Strength/Skill 4 rounds, alternating Bench Press x 2 reps @ 85-90%, rest :60 DB RDLs @ 4111 x 10-12 reps, rest :60 WOD For time 50-40-30-20-10 ab mat sit ups 25-20-15-10-5 cal row 15-12-9-6-3 push ups ....

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  • CrossFit in State College for Thursday, July 11

    at CFN looks like... Strength/Skill 1 1/4 Front Squats 3 reps x 4 sets @ 75-80%, rest :90-2 minutes between working sets WOD For time 1 mile run 40 burpees 200 m farmer carry (DBs) 30 pull ups 200 m farmer carry (DBs) 10 DB front squats ....

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  • CrossFit in State College for Monday, July 8

    at CFN looks like... WOD EMOM 2 power snatches - building in weight until you have a heavy 2 (start at 50% snatch) 2 power cleans - building in weight until you have a heavy 2 (start at your last power snatch weight) 3 deadlifts - building in weight until you find a heavy 3 (start at your last power clean weight) Accessory Work 3 rounds not for time 8 SA DB upright rows/arm 20 m skater hops 0:30 hollow body hold ....

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