menu close menu

Latest Posts

0 comments

CrossFit State College – Friday July 29

General Warm Up Dynamic Warm Up Deadlift 1x4 @ 50-60% 1x4 @ 60-70% 2x4 @ 80-85% 3x3 @ 85-90% 5 RFT 7 Squat Clean (135/95) 14 KBS (24/16) 12 min Cap Cash Out: GHD Leg Lifts w/wo weight 3x10, Strict HSPU 3x5 (Negative HSPU w/5 count for those who don't have it) CrossFit Lite 3 RFT 1000m row 12 STO 21 KBS

read more
0 comments

CrossFit State College – Wednesday July 28

General Warm Up Dynamic Warm Up For Time 21-15-9 Deadlift (225/135) OHS (135/95) 5 min Rest For Time 50 Medball Cleans (20/14) 3 min Rest With Time Remaining… AMRAP 2 Muscle Ups 4 HSPU 8 Push Press (135/95) 35 min Cap OR Optional Endurance WOD: Each for Time Row 1500m Row 750m Row 500m Row 1500m Row 750m Row 500m Rest 1:1 Between Efforts 35 min Cap Mobility CrossFit Lite travel w/ wall ball 5 rds 50m sprints rest 2 min rest as ...

read more
0 comments

CrossFit State College – Wednesday July 27

General Warm Up Dynamic Warm Up Press 1x4 @ 50-60% 1x4 @ 60-70% 2x4 @ 80-85% 3x3 @ 85-90% 3 RFT 16 Front Rack Step Ups (Varied) 16 TTB THEN 30 Front Squat @ 70% 15 min cap Cash Out: HS Walk 3x Max Distance or HS/Plank Shoulder Taps 3x10/side, Banded Shoulder Distraction 2x30/side CrossFit Lite Filthy Fifty For Time: 50 box jumps 50 jumping pullups 50 KBS 50 steps ...

read more