Category Archives: WODs

Here, you’ll find the current ‘Workout of the Day’

The Progenex Monthly Discount Club

May 28, 2015

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We worked with our friends at Progenex to start a monthly members discount club!
Here is the deal:
  1. You sign up for a re-occurring monthly purchase.
  2. Zen Planner charges your account on the 1st.
  3. And at the beginning of the month you get your supplements hand delivered with the ultimate convenience.

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There will be no charge for shipping and you will get a friendly love discount!
As the club grows we will increase the discount!
There will be Progenex menu’s on the bulletin board. Fill it out and hand it in.
Email us at info@crossfitlove.com with questions.
Non-members we are striving to become the HUB for all things Progenex in Philadelphia.
If you are interested in small group discount ordering or single athlete orders, just email us.
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5.27.15 CrossFit Competition, Performance, and Fitness Programming

May 27, 2015

Competition

Clean & Jerk

1 x 3 @ 65%

1 x 3 @ 70%

2 x 3 @ 75%

1 x 3 @ 80%

Front Squat

1 x 5 @ 65 %

2 x 4 @ 70%

2 x 4 @80%

Row 1000M x 3; 1:1

Performance

Front Squat 14:00 EOMOM

Set 1: x 4 @ 65%

Set 2: x 3 @ 75%

Set 3: x 2 @ 80%

Set 4: x 3 @ 85%

Set 5: x 2 @ 90%

Set 6: x 1 @ 95%

Set 7: x 2 @ heavy as possible

3 Rounds FT:

30 Wall Balls

20 Burpees

10 Box JOs

Fitness 

4 Rounds

8 Front Squats @ 2111

:60 Rest

4 TGU (2 per side)

3 Rounds FT:

30 Wall Balls

20 Burpees

10 Box JOs

 

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5.26.15 Love Competition

May 26, 2015

Competition
12:00 EOMOM
1 Snatch @ 85%

Overhead Squat
3 x 3, sets across
*75% – 85%, pick one load for all 3!

Back Squat
3 x 10, sets across
:60 Rest

5.26.15 CrossFit Performance and Fitness Programming

May 25, 2015

Performance

10:00 EMOM

1 Jerk

8:00 AMRAP

10 S2O @ 135 / 95

50 DU

Fitness

3 Rounds

10 Strict DB Press @ 2011

Rest :45

10 Ring Rows @ 2111

Rest :45

3 Rounds

:45 Low Plank

Rest :45

DB Bench Press @ 2011

Rest :45

3 Rounds

:45 Max Strict Chin-ups

Rest :45

200 M Run + 10 Box Jumps @ 20

Rest :45

 

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5.12.15 CrossFit Performance and Fitness Programming

May 12, 2015

Performance & Fitness
Every 3:00 for 12:00
Alternating Reverse Lunges with Dumbbells x 20 reps
Mixed-Grip Strict Pull-Ups x 6-8 reps

5 Rounds:
15 Wall Balls
10 Toes to Bar
5 Burpees

Accumulate two minutes in each of the following positions:
Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)

Don’t Forget to Order Your KBK!
(click on the pic)

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5.11.15 CrossFit Performance, Max Effort Lower, and Fitness Programming

May 11, 2015

Performance
5 Rounds
Halting Clean-Grip Deadlifts x 3 reps
Rest 2 minutes

Every :90 secs, for 15:00
5 Hang Power Cleans
15 Hand-Release Push-Ups

2 Rounds
Supine Ring Rows x 10 reps @ 2111
:60 Rest
Hollow Hold or Rock x :60
:60 Rest

Max Effort Lower
Max Effort 2 Sec Pause Front Squat

4 x 10 SLD *increasing loads

4 x 8 – 12 Good Mornings
then
4 x 8 – 12 Alt Overhead Lunges

3 x 15 GHD Sit-ups

Fitness
3 Rounds
Romanian Deadlift x 8 reps @ 3011
:60 Rest
Single-Leg Hip Bridge x 12 reps each side @ 2011
:60 Rest
Single-Arm Dumbbell Row x 10 reps @ 2111
:60 Rest

Every 90 seconds, for 15 minutes (10 sets):
12 Russian Kettlebell Swings (heavy)
12 Hand-Release Push-Ups

2 Rounds
Supine Ring Rows x 10 reps @ 2111
:60 Rest
Hollow Hold or Rock x :60 Rest
:60 Rest

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5.9.15 CrossFit Performance and Fitness Programming

May 8, 2015

Performance & Fitness
3 Sets for MAX Reps
:60 Max Wall Balls
:60 Max Push Press @ 75 / 55
:60 KBS
:60 Cals on AD/Bike
Rest 60 seconds between each

In TEAMS!
100 Ring Push-ups
100 Situps

Don’t Forget to Order Your KBK!
(click on the pic)

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