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CrossFit in State College - CrossFit Nittany RSS Feed




  • CrossFit in State College for Tuesday, March 19

    at CFN looks like... Warm Up 10 minutes steady Bike or row 1 min 10 m inchworm 1 round of multi-directional lunges 10 m ostrich walk 10 Russian twists Then Down Dog as a group (15 minutes) Strength/Skill A) Sumo Deadlifts 3 reps @ 65% 3 reps @ 75% 3+ reps @ 85% (cap at 10 reps) B1) 1/2 kneeling single arm DB press @ 3112 x 6-8/side x 3 sets, rest :60 B2) Banded face pulls @1211 x 10-15 x 3 sets, rest :60 (25 minutes) WOD 3-4 rounds not for time AB 1 minute at 85% effort, rest :30 10-15 HR push ups, rest :30 Row 1 minute at 85% effort, rest :30 10 lateral goblet box step ups/side (do all 10 reps on 1 side then the other), rest :30 ....

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  • CrossFit in State College for Monday, March 18

    at CFN looks like... Warm Up 10 minutes steady High knees down, butt kicks back Side shuffle down and back 10 squats 10 scap pull ups or ring rows 10 scap push ups :20 plank Thoracic Flow Clean Warm Up Strength/Skill Every :90 x 10 sets 2 clean pulls + 1 power clean Build over sets while keeping perfect technique WOD 21-18-15-12-9-6-3 WB (20/14) In between each round, do: 25 DU 15 sit ups Accessory Work 2-3 rounds for quality 40 m mixed carry (1 lighter KB in the front rack, 1 heavier KB at side)/side 10 staggered stance good mornings with a plate/leg ....

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  • CrossFit in State College for Saturday, March 16

    at CFN looks like... Warm Up 20 min with partner (switch every minute) Min 1: Row 200 m while partner holds a plank Min 2: AB 12/9 cals while partner holds a wall sit or bottom of the squat Min 3: 30 sit ups (alternating every 5 reps) Min 4: 16 air squats/partner Down Dog as a group Strength/Skill 12 minute EMOM 1: 20 m walking lunges - can be weighted or unweighted 2: 6-8 strict TTB WOD 20 min AMRAP w/partner 40 cal AB or row 30 DB deadlifts 400 m together 30 push ups 20 DB front squats - same weight as deadlifts Run 400 m together ....

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  • CrossFit in State College for Friday, March 15

    at CFN looks like... Warm Up 5 minutes - bike/row/run/jump rope 2 rounds Inchworm down, gorilla walk back 5 scap pull ups 10 lunges with pass throughs 5 scap push ups 10 alternating single leg hops or hops over a line Burgener Warm Up Spend 10 minutes warm up to the weight you are going to use for the workout - goal is to have TnG reps feel perfect - then 2 rounds of 3 power snatches + 3 bar facing burpees + :30 AB @ 80-90%, rest as needed - during this time, do any extra mobility you need WOD For total time 3 rounds of 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 ....

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  • CrossFit in State College for Thursday, March 14

    at CFN looks like... Warm Up Spend 5 minutes doing your favorite stretch or cardio Partner med ball warm up A.) 8 minute AMRAP @ 75% effort AB 1 mile 30 twisting mountain climbers :30 wall sit REST 4 MINUTES B.) 8 minute AMRAP at 75% effort 50 weighted single unders 20 NPU burpees :30 L sit REST 4 MINUTES C.) 8 minute AMRAP @ 75% effort Row 750 m 10 KB sumo deadlifts :30 table top hold REST 4 MINUTES D.) 8 minute AMRAP @ 75% effort 100 m shuttle run 10 SA DB thrusters/side :15 active bar hang x 2 REST 4 minutes Mobility Spend the remainder of class using the lacross balls or rollers to handle your business. Ask a coach for ....

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  • CrossFit in State College for Wednesday, March 13

    at CFN looks like... Warm Up 3 minutes - AB/row/jump rope 2 rounds: 5 ring rows or pull ups 10 push ups 15 squats 20 windshield wipers 15 supermans 10 tuck ups 5 lateral walking planks/side Then HIP FLOW Strength/Skill A) Back Squat *do 2 warm up sets 3 reps @ 65% 1 RM 3 reps @ 75% 1 RM 3 + reps @ 85% 1 RM (cap at 10 reps) B1) Single Arm 1/2 kneeling DB Arnold Press @ 2112 x 6-8/arm x 3 sets, rest :60 B2) Double DB bent over rows @ 1113 x 6-8 x 3 sets, rest :90 WOD For time 3 wall walks 15 WBs (20/14) 2 wall walks 25 KBS 1 wall walk 50 DU 1 wall walk 25 KBS 2 wall walks 15 WBs 3 wall walks ....

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  • CrossFit in State College for Tuesday, March 12

    at CFN looks like... Warm Up 10 minutes - easy 1 minute AB/row 5 unweighted windmills against the wall/side 10 kang squats 5 perfect push ups (pressure on the pointers on the way down, pressure on the pinkies on the way up) 5 scap pull ups with :03 hold at the top Shoulder Opener as a group Strength/Skill A) 15 minutes to practice ring or bar muscle ups Options: 3-5 rounds of 3-5 MUs or 2-3 false grip pull ups/negatives or 2-3 MU transitions or 5 strict pull ups + 5 strict dips 3 rounds B1) SA KB OHS @ 3211 x 3/side, rest :30 B2) Glute bridge walk outs x 3-5, rest :30 B3) Leg lifts over DB x 20, rest :30 B4) SA front rack carry x 30 m/side, rest :30 WOD 5 ....

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  • CrossFit in State College for Monday, March 11

    at CFN looks like... Warm Up 10 minutes steady Partner A bikes/row while Partner B does 16 PVC lunge with pass through- switch Partner A bikes/row while Partner B gorilla walks down/ostrich walks back - switch Partner A bikes/row while Partner B does 5 dive bombers + 3 thoracic bridges/side - switch Then BULLETPROOF SHOULDERS Strength/Skill A) Bench Press *do 2 warm up sets 3 reps @ 65% 3 reps @ 75% 3+ reps @ 85% (cap at 10 reps) B1) Wide grip pull ups @ 21x1 x 2.1 x 3 sets or SA lat pulldown with twist x 8/side x 3, rest :60 B2) Death march x 10 m x 3 sets, rest :60 WOD 15-12-9-6-3 AB or row cals DB thrusters V ups ....

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  • CrossFit in State College for Saturday, March 9

    at CFN looks like... Warm Up 5 minutes - bike/row/jump rope Down Dog as a group then, You go I Go w/partner (alt every movement) 2 rounds @ 70% of 10 goblet squats @ 22x1 250 m row 20 twisting mountain climbers 10 scap pull ups Strength/Skill 12 min EMOM 1: 5 front squats - clean the bar from the floor, moderate weight, should be able to do 5 UB 2: 5 C2B WOD 20 min AMRAP w/partner 50 Russian KBS 40 Row cals 30 man makers 100 DU 30 pullups 40 AB cals 50 wallballs ....

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  • CrossFit in State College for Friday, March 8

    at CFN looks like... Warm Up 3 minutes - row/bike/jump rope then Thoracic flow as a group 2 rounds easy 20 PVC pass throughs 10 shoulder taps in plank 20 banded glute bridges 10 scap push ups or DB presses 1 round of multi-directional lunges 2 rounds to practice workout movements: 8 OH walking lunges with DB weight 6 DB step ups 2 strict HSPU or 4 regular push ups if you have a limited number of HSPU (25 minutes) WOD WORKOUT 19.3 For time: 200-ft. dumbbell overhead lunge (50/35) 50 dumbbell box step-ups (24"/20") 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Scaled: (Ages 16-54) Men use 50-lb. ....

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