menu close menu

Latest Posts

0 comments

CrossFit LionHeart- Tuesday September 26

Strength: (using Strict Press %) 1x10 (5 Push Press+5 Push Jerk) 75% 1x8 (4pp+4pj) 85% 1x6 (3pp+3pj) 95% 2x4 (2pp+2pj) 105% Between sets: 20 sec L-sit hang WOD: AMRAP 16 1 Cluster (135/95) 3 Deadlift - same weight 5 Ring dips 7 CTB Cashout: Upward Dog 2x30sec Downward Dog 2x30sec   CrossFit Lite Strength: Deadlift Set 1-50% of predicted 3rm/6 reps Set 2-75% of predicted 3rm/3 reps Set 3-Max Reps of predicted 3rm Set ...

read more
0 comments

CrossFit LionHeart- Saturday September 23

Strength: Deadlift 1x10 @ 60% 1x8 @ 65% 1x6 @ 70% 1x6 @ 75% 1x6 @ 80% Skill done between each set: 5-1arm KB OHS/arm WOD: AMRAP 24 2 Power Cleans (125/85) 10 Burpee Box Jump Overs 5 HSPU 1 Rope Climb (6 Pull ups) Cashout: Banded Shoulder Distraction w/lunge variation 1min/side Hamstring Banded Hip Distraction 1min/side

read more
0 comments

CrossFit State College-Friday March 3

Strength: Clean Hang Just Below Knees 3-3-3 70-80% for all sets WOD: 17.2 AMRAP 12 2 rounds 50ft walking lunge 50/35 16TTB 9 DB Power Cleans 50/35 then, 2 Rounds 50ft walking lunge 50/35 16 Bar Muscle ups 9 DB Power Cleans 50/35 *Alternating between TTB and BMU every 2 rounds Mobility

read more