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CrossFit near  State College RSS Feed




  • CrossFit in State College for Tuesday, June 18

    at CFN looks like... Strength/Skill 20 minutes to find a challenging 3 position snatch (mid thigh, knee, floor) Accessory Work A) 3 rounds not for time 15 hammer curls 15 skull crushers B) 3 rounds not for time 50 m farmer carry :30 side plank/side ....

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  • CrossFit in State College for Monday, June 17

    at CFN looks like... Strength/Skill Deadlift 3 reps x 5 working sets @ 75-85%, rest 2-3 minutes between sets WOD For time 40 DB FR lunges (50/35) 5 TTB 30 DB FR lunges 10 TTB 20 DB FR lunges 15 TTB 10 DB FR lunges 20 TTB ....

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  • CrossFit in State College for Saturday, June 15

    at CFN looks like... WOD For Time: 52 Cards Hearts: Kettlebell Swings (53/35) Spades: Burpees Clubs: AbMat Sit-Ups Diamonds: Jumping lunges Aces: 200 Meter Run Start by drawing the top card and do that many reps of the suit. For example, if you draw the 9 of Hearts, you’re doing 9 burpees. Face cards are all worth 10. The goal is to get through the whole deck as fast as you can. There is a 25 min time cap. ....

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  • CrossFit in State College for Tuesday, June 11

    at CFN looks like... Tuesday, June 11, 2019 Strength/Skill A) 1 1/4 Front Squats 3 reps x 5 sets @ 70-75%, rest :90-2 minutes between working sets -Take 2-3 sets to warm up to a working weight B) Dumbbell RDLS @ 4111 x 12-15 x 3 sets, rest : 90-2 mins WOD 3 rounds 10 WBs (20/14) 15 burpees 30 DU ....

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  • CrossFit in State College for Monday, June 10

    at CFN looks like... Strength/Skill 6 sets, building to moderately challenging weight 2 Push Presses + 2 Push Jerks WOD For time 15 devil presses 25 DB box step ups 12 devil presses 20 DB box step ups 9 devils presses 15 DB box step ups 6 devil presses 10 DB step ups 3 devil presses 5 DB step ups Fitness (30/15#) Performance (40/25#) Competition (50/35#) ....

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  • CrossFit in State College for Saturday, June 8

    at CFN looks like... Warm Up 5 minutes - row/bike/run/jump rope Partner Medball Warm Up Coaches choice for mobility As a group... 2 rounds :30 flutter kicks :30 R side plank :30 scissor kicks :30 L side plank :30 bicycle crunches :30 plank -rest 2 minutes- WOD For time in teams of 3 3 rounds 400 m run together 40 burpees 12 tire flips into 90 alt. DB snatches 90 alt. goblet reverse lunges 12 wall walks *30 minute time cap ....

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  • CrossFit in State College for Friday, June 7

    at CFN looks like... Warm Up 10 minutes steady 5 light slow DB thrusters 10 scorpians 15 squats 20 windshield wipers :30 in puppy pose Thoracic Flow Strength/Skill Spend 20 minutes working up to a tough thruster weight for 3 reps During rest, practice pull ups skills (hollow body to superman rolls, kip swings, scap pull ups etc) WOD Thruster and Pull-up ladder EMOM Work until you can't complete the work in a minute Min 1: 10 thrusters (35/45) 2 pullups Min 2: 8 thrusters (55/75) 4 pullups Min 3: 6 thrusters (65/95) 6 pullups Min 4: 4 thrusters (75/115) 8 pullup Min 5: 2 thrusters (95/135) 10 pullups Min 6: 1 thruster (115/155) 12 pullups Min 7: 1 thruster ....

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