CrossFit Love is a garage gym located in the Northern Liberties / Fishtown area of Philadelphia. We are a strength and conditioning facility that breeds success through fundamental fitness principals, hard-work, and a team environment. The gym is a no frills, no thrills establishment who’s major concern is real world results. Joe Petrusky, head coach, brings passion, knowledge and experience along with the insatiable appetite to see you succeed. If you are willing to learn, work, and grow… you won’t find anything else like it in Philadelphia.

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Crossfit Love WOD

 CrossFit Love 092014

September 19, 2014

Level 1 – Fitness

20:00 Barbell Skill Warmup
10 – 8 – 6 – 4 – 2
Power Clean
Front Squat
Push Press
**start light, increase with light loads but make all rounds crisp and complete them UB
Rest 3:00

Teams of 2, for max reps:
6 Rounds
Max DU :30 on, :30 off

3 Teams of 4 athletes, COMPETE in a four round 16:00 AMRAP:
Station #1: Max Cals on Row / AD
Station #2: Max Thrusters @ 75 / 55
Station #3: Max Ring Rows
Station #4: Max Breathing

Level 2 – Performance

20:00 Barbell Skill Warmup
10 – 8 – 6 – 4 – 2
Power Clean
Front Squat
Push Press
**start light, increase with light loads but make all rounds crisp and complete them UB
Rest 3:00

Teams of 2, for max reps:
6 Rounds
Max DU :30 on, :30 off

3 Teams of 4 athletes, COMPETE in a four round 16:00 AMRAP:
Station #1: Max Cals on Row / AD
Station #2: Max Thrusters @ 95 / 65
Station #3: Max C2B Chinups
Station #4: Max Breathing

Level 3 – Competition

Teams of 2, COMPETE
Athlete 1: 50 UB Wall Balls
*tag
Athlete 2: 50 UB Wall Balls
*repeat
(kill it)
Rest 12:00

8:00 AMRAP
25 Strict HSPU
25 Kipping HSPU
Max DUs

BOE: TGU TESTING
Rest 2:00; athletes with least amount of reps on 8:00 amrap go first

3 rounds, each round for time:
250 M Row
15 KBS @ 50 / 40
25 Burpees
15 KBS @ 50 / 40
250 M Row
Rest 12:00 btwn each set – MOVE!!!

Optional Session

Rowing or AirDyne (the choice is yours)
2:00 @ 55+ RPM
2:00 @ 60+ RPM
2:00 @ 70+ RPM
2:00 @ 55+ RPM
2:00 @ 70+ RPM MOVE!

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Crossfit Love Location

941 N. Front Street
Philadelphia PA 19123
EMAIL: info@crossfitlove.com

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