CrossFit Love Blog & Programming

5.6.15 CrossFit Performance and Fitness Programming

Posted on: May 5, 2015

Performance & Fitness Every 4:00 for 24:00 Run 400M 12 Burpee Box Jump-Overs @ 24/20 — 15:00 Focused Mobility Work

5.5.15 CrossFit Performance and Fitness Programming

Posted on: May 4, 2015

Performance 12:00 EMOM Power Clean Set 1: x 1 @ 60% Set 2: x 1 @ 65% Set 3: x 1 @ 70% Set 4: x 1 @ 75% Set 5: x 1 @ 80% Set 6: x 1 @ … Continue reading

5.4.15 CrossFit Performance and Fitness Programming

Posted on: May 4, 2015

Performance & Fitness 16:00 EMOM Min 1: 1 – 2 Weighted Pull-ups Min 2: Max Strict Pull-ups Min 2: Max Strict Pull-ups Min 3: 20 Walking Lunges w Overhead Plate Carry @ 45 / 25 – 3 Rounds 10 Push … Continue reading

5.3.15 CrossFit Programming

Posted on: May 2, 2015

PHILLY BARBELL CLUB – Olympic Weightlifting ALL LEVELS WELCOME Don’t Forget to Order Your KBK! (click on the pic)  

5.2.15 CrossFit Performance & Fitness Programming

Posted on: May 1, 2015

Performance & Fitness In teams of three, complete five rounds each, for max reps, of: Station A: 100 Meter Farmer’s Carry Station B: Push-Ups Station C: Wall Ball Shots Don’t Forget to Order Your KBK! (click on the pic)  

5.1.15 CrossFit Performance & Fitness Programming

Posted on: April 30, 2015

Performance & Fitness 10:00 EOMOM 5 Push Press (build to a new 5RM) — 5 Rounds: Run 300M 10 Strict Handstand Push-Ups or L-Seated Dumbbell Press * NO KIPPING *  10 Chest-to-Bar Pull-Ups

4.30.15 CrossFit Performance, Max Effort Upper, & Fitness Programming

Posted on: April 29, 2015

Performance 2 Rounds: :60 Max Muscle-Ups Rest :60 :60 Max Alternating Pistols with KB Rest :60 :60 of Max Strict Handstand Push-Ups (or L-Seated DB Press) Rest :60 :60 Strict Supinated-Grip Chest-to-Bar Pull-Ups Rest :60 :60 L-Sit Hold Rest :60 … Continue reading

4.29.15 CrossFit Performance & Fitness Programming

Posted on: April 28, 2015

Performance & Fitness 30:00 EMOM Minute 1: 30 Double-Unders -OR- :40 DU Practice Minute 2: 10 Burpees Minute 3: 15 Kettlebell Swing

4.28.15 CrossFit Performance & Fitness Programming

Posted on: April 27, 2015

Performance 14:00 EMOM Front Squat *Set 1: x 5 reps @ 65% *Set 2: x 4 reps @ 75% *Set 3: x 3 reps @ 80% *Set 4: x 2 reps @ 85% *Set 5: x 1 rep @ 90% … Continue reading

4.27.15 CrossFit Performance, Max Effort Lower, & Fitness Programming

Posted on: April 26, 2015

Performance 20:00 EOMOM High Hang Clean + Hang Clean + Clean (max complex in last 2 sets) — 500M Row TT Rest 2:00 — For time: 100 Burpee Pull-ups Max Effort Lower Max Effort Front Squat – 4 x 20 … Continue reading

4.26.15 CrossFit Programming

Posted on: April 25, 2015

PHILLY BARBELL CLUB – Olympic Weightlifting ALL LEVELS WELCOME Don’t Forget to Order Your KBK! (click on the pic)

4.25.15 CrossFit Performance and Fitness Programming

Posted on: April 24, 2015

Performance & Fitness In TEAMS of 2: 6:00 AMRAP 10 Pull-ups 15 Push Press @ 115 / 75 20 KBS Rest 4:00 until 10:00 mark 6:00 AMRAP 1200 M Run Max Burpees OTB Rest 4:00 until 10:00 mark 6:00 AMRAP … Continue reading

4.24.15 CrossFit Performance and Fitness Programming

Posted on: April 23, 2015

Performance & Fitness  10:00 EOMOM 22 KB / DB Walking Lunges — Every 3:00, for 15:00 5 Bench Press — 3 Rounds: 10 Single-Arm DB Rows @ 2111 :45 Rest :60 Hollow Holds :45 Rest Don’t Forget to Order Your … Continue reading

4.23.15 CrossFit Performance, Max Effort Upper, and Fitness Programming

Posted on: April 22, 2015

                        Performance 20:00 EOMOM High Hang Snatch + Hang Snatch + Snatch — 3 Rounds, for time: 400M 10 Deadlifts @ 275 / 185 20 Ring Dips MAX EFFORT … Continue reading

4.22.15 CrossFit Performance and Fitness Programming

Posted on: April 21, 2015

Performance & Fitness 3 Rounds: 2 – 3 Weighted Pull-ups :30 Rest Max Reps Strict Pull-ups Rest 3:00 — 4 Rounds, each for Max Cals/Reps: :60 Max Cals on Row/Bike :60 Rest :60 Max DUs :60 Rest :60 Max Burpee … Continue reading

4.21.15 CrossFit Performance and Fitness Programming

Posted on: April 20, 2015

Performance Back Squat 12:00 EOMOM *Set 1: x 5 reps @ 65% *Set 2: x 4 reps @ 75% *Set 3: x 3 reps @ 80% *Set 4: x 2 reps @ 85% *Set 5: x 1 rep @ 90% … Continue reading

4.20.15 CrossFit Performance, Max Effort Lower, and Fitness Programming

Posted on: April 20, 2015

Performance In 15:00 build up to a heavy 1RM Push Press — 20:00 AMRAP 6 Strict HSPU 12 KBS 30 DU Max Effort Lower ( 6:30 PM – Don’t Miss This! ) Max Effort Wide Stance Back Squat — 4 x … Continue reading

4.19.15 CrossFit Programming

Posted on: April 18, 2015

PHILLY BARBELL CLUB – Olympic Weightlifting ALL LEVELS ARE WELCOME!

4.18.15 CrossFit Performance and Fitness Programming

Posted on: April 17, 2015

Performance & Fitness In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 20 Pull-Ups 30 Wall Balls @ 20 / 14 Team members will alternate tasks, with only one member … Continue reading

4.17.15 CrossFit Performance and Fitness Programming

Posted on: April 16, 2015

Performance 3 Rounds, increasing loads every round:  3 Power Cleans + 2 Push Press + 1 Push Jerk — Every 4:00, for 32:00 (8 sets): Run 200M 5 Power Cleans @ 155 / 105 10 Shoulder to Overhead @ 155 … Continue reading