menu close menu

Latest Posts

0 comments

CrossFit LionHeart- Wednesday, October 4

Strength: Press 1x10 (5 strict+5 pp) @ 75% of strict 1x6 (3strict+3pp) @ 85% of strict 1x4 (1strict+3pp) @ 95% of strict 2x3 pp @ 110% of Strict Between sets: 30 seconds plank hold WOD: Hulk Hogan Every 2 min for 20 min 3 MU/ 3PU +3 Dips 5 Power clean 7 burpees Cashout: Couch Stretch 2min/side Lacrosse ball Pec Smash 1min/side   CrossFit Lite Strength: Back Squat Set 1-50% of ...

read more
0 comments

CrossFit State College- Thursday September 14

Strength: None Partner WOD: 4 min Cal row 4 min Pushups 4 min WB 4 min Situps 4 min Assault bike 4 min Pullups 4 min Box jump overs 4 min KB SDLHP 24/16 *one partner works at a time Cashout: Upward Dog 2x30sec Downward Dog 2x30sec   CrossFit Lite Strength: Pull/Press On a 15 min clock, build to a 3RM bench press for day After each set, 45 sec ...

read more
0 comments

CrossFit State College- Wednesday September 14

Strength: Deadlift 1x10 @60% 1x8 @ 70% 1X6 @75% 1x4 @80% *in between each set: 1 arm kb press 8 reps/arm WOD: EMOM 20 ODD: Power Cleans (115/75) Even: HSPU (Rep Scheme: 6,7,8,9,10,10,9,8,7,6) Cashout: Russian Twists 3x30 Superman PVC Pulse 3x10 CrpssFit Lite Strength: Back Squat Set 1-50% of predicted 3rm/6 reps Set 2-75% of predicted 3rm/3 reps Set 3-Max Reps of predicted 3rm Set 4-Max Reps at Adjusted weight Weight Change 1-2 ...

read more