CrossFit Love Blog & Programming

8.2.15 CrossFit Programming

Posted on: August 1, 2015

CROSSFIT LOVE BARBELL CLUB ALL LEVELS ARE WELCOME! Spend your Sunday at the box GAINING for the FIRST Monday of AUGUST!  

8.1.15 CrossFit Programming

Posted on: July 31, 2015

Competition 1 Round @ Empty BB, then 1 Round @ 95 / 65 10 Good Mornings 10 Sots Press 10 Overhead Squats 10 Snatch Group SLD then… Snatch Deadlift – 2 @ 100% then… Snatch Pull – 2 x 3 … Continue reading

7.31.15 CrossFit Programming

Posted on: July 30, 2015

Competition Front Squat 5 x 5 this weeks ME, sets across — 12:00 EMOM MIn 1: Gym Length Handstand Walk Min 2: 40 UB DU — Run: 1 mile TT — For time: 30 Tire Flips 100ft Back Rack Walk … Continue reading

Courtesy of Philly Mag’s Be Well Philly
Coach Joe Petrusky’s Top Five:
Ways to Recover From a Killer Workout

Posted on: July 30, 2015

  1. Rolfing at The Structural Wellness Center of Philadelphia 1500 Walnut Street, Suite 1305, Center City. Rolfing [a massage technique], or what owner Brain Stern calls ‘structural integration,’ is the best way to correct range of motion or body alignment issues. It can … Continue reading

7.30.15 CrossFit Programming

Posted on: July 29, 2015

Competition Active Recovery!!!!! Performance & Fitness Push Press 5 x 3 @ Heavy — Max Rep Strict Pull Ups x 3 — 800 Meter Partnered Farmer’s Carry… **Every time you put the KB down on lap 1 do 5 Push-Ups per drop … Continue reading

7.29.15 CrossFit Programming

Posted on: July 28, 2015

Competition Squat Cleans 10 x 3 @ 80%++ — Bench Press 5 x 5 @ sets across — For time: 30 DB Burpee Step-Overs 24 Cal Row 16 Cal AD Axle Bar Farmers Carry – 100ft @ 75 / 55 … Continue reading

7.28.15 CrossFit Programming

Posted on: July 27, 2015

Competition Max this complex in 14:00 EOMOM format: Power Snatch + Hang Squat Snatch + Squat Snatch — MU UB Skill Work x 6 @ 60% of your UB PR Rest :60 btwn each — 10 – 8 – 6 … Continue reading

7.27.15 CrossFit Programming

Posted on: July 27, 2015

Competition ME Front Squat — Snatch 3 X 3 @ 60% 2 × 2 @ 65% 1 × 1 @ 70% 2 × 2 @ 75% 3 × 3 @ 80% — Back Squat 3 x 3 @ 87%, sets across … Continue reading

7.26.15 CrossFit Programming

Posted on: July 25, 2015

CROSSFIT LOVE BARBELL CLUB ALL LEVELS ARE WELCOME! Spend your Sunday at the box GAINING for MONDAY!

7.25.15 CrossFit Programming

Posted on: July 24, 2015

Competition 1 Round @ Empty BB, then 1 Round @ 95 / 65 10 Good Mornings 10 Sots Press 10 Overhead Squats w @32×1 10 Snatch Grip SLD then, Snatch Deadlift 2 @ 100% then Snatch Pull 2 x 3 … Continue reading

7.24.15 CrossFit Programming

Posted on: July 23, 2015

Competition 10:00 EOMOM Front Squat Set 1: x 3 @ 70% Set 2: x 2 @ 80% Set 3: x 2 reps @ 85-90% Set 4: x 2 reps @ 85-90% Set 5: x 1 rep @ 95+% — 3:00 … Continue reading

7.23.15 CrossFit Programming

Posted on: July 22, 2015

Competition Active Recovery! Trigger Point Therapy is always your best friend Performance 10:00 AMRAP 2 T-n-G Power Cleans @ heavy, increasing loads — 2:00 AMRAP, 3 Rounds, :60 Rest 5 Burpees 4 G2O @ 155 / 105 Fitness 3 Rounds: … Continue reading

TONIGHT SCHEDULE & WOD UPDATE!@!

Posted on: July 22, 2015

ALL members are invited to tonight’s 6pm session. We are going to “The Other Total” Max Efforts of: Power Clean, Bench Press, & Overhead Squat!! 6pm TONIGHT – ALL SESSIONS – COME GET SOME!!

7.22.15 CrossFit Programming

Posted on: July 21, 2015

Competition “The Other Total” A. 1 RM Clean B. 1 RM Bench C. 1 RM OH Squat 15:00 minutes for each, running clock for 45:00 — 3 Rounds for time: Run 800 meters 100 Double Unders 10 Thrusters @ 175 … Continue reading

7.21.15 CrossFit Programming

Posted on: July 20, 2015

Competition Max Split Jerk — 14:00 EOMOM Strict Overhead Press Set 1: x 5 reps @ 70% Set 2: x 5 reps @ 75% Set 3: x 3 reps @ 85% Set 4: x 2 reps @ 90% Set 5: … Continue reading

7.20.15 CrossFit Programming

Posted on: July 19, 2015

Competition 10:00 EOMOM Front Squat 2RM attempt on set 4 & 5 — Snatch 3 X 3 @ 80% 2 × 2 @ 85% 1 × 1 @ 90% 2 × 2 @ 85% 3 × 3 @ 80% — … Continue reading

7.19.15 CrossFit Programming

Posted on: July 18, 2015

CROSSFIT LOVE BARBELL CLUB All Levels are WELCOME!

7.18.15 CrossFit Programming

Posted on: July 17, 2015

Competition 1 Round @ Empty BB, then 1 Round @ 95 / 65 10 Good Mornings 10 Sots Press 10 Overhead Squats w @32×1 10 Snatch Grip SLD then Snatch Deadlift 2 @ 100%   then Snatch Pull 2 x … Continue reading

7.17.15 CrossFit Programming

Posted on: July 16, 2015

Competition 14:00 EOMOM Front Squat Set 1: x 5 reps @ 60% Set 2: x 5 reps @ 65% Set 3: x 5 reps @ 75% Set 4: x 3 reps @ 80% Set 5: x 3 reps @ 87% … Continue reading

7.16.15 CrossFit Programming

Posted on: July 15, 2015

Competition Active Recovery! Performance 6 Rounds, Deadlift: Set 1: x 6 reps Set 2: x 4 reps Set 3: x 2 reps Set 4: x 6 reps Set 5: x 4 reps Set 6: x 2 reps Rest 4:00 between … Continue reading