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CrossFit Harrisburg posted on Facebook

Hey CrossFit Harrisburg Athletes,

I am excited to announce that we will be kicking off our use of Wodify in the next couple days, a simple and easy to use athlete performance tracking application designed specifically for our box. We have been looking for a solution that will make performance tracking easier and help athletes take ownership of their performance. Lets give this performance tracking everything we have.

Logging results will not be optional. When you arrive to class walk over to the wodify kiosk and sign in to class or log-in prior to class via your mobile phone. Upon completion of your workout walk over to the kiosk and QUICKLY report your results. This performance history will stay with you and will make it easy to know your 1-rep max and gauge the weights you should be lifting and hopefully motivate you to work harder and strive to do the workout as prescribed.

You should have received an email with your log-in credentials today. Log in and make sure your gender, program and contact information is correct. Update any performance history you may have in your journal. Check out Wodify’s YouTube channel for helpful How-To documents on setting up your account and downloading the app on your phone.

CrossFit Harrisburg posted on Facebook

Monday Strength Exercise: Squat Clean Thruster Reps: 10×1 Comment: New lift every minute on the minute for 10 minutes *get after these, go heavy, find 1rm Metcon 2 Thrusters 135/95 every :15 for 20 rounds 100m row penalty for each missed round after the workout perfect score is 40 if you missed 4 thrusters your score is 36

CrossFit Harrisburg posted on Facebook

Sunday st pat day wod starting at 3pm Bring your meat to grill and whatever else you want to eat. I have utensils, water and few different types of beer. Bring a chair also. “Escape from Alcatraz” 100 kb swings 53/35 50 20′ box step ups 35/20 50 burpees 50 kettlebell sumo deadlift high pulls 53/35 5 rope climbs (BRING SOCKS) 500 meter row 800 meter run and 13.2 5 shoulder to overhead 115/75 10 deadlift 115/75 15 box jump 24/20 There will also be a kids wod. We will alternate between these 2 wods.

CrossFit Harrisburg posted on Facebook

Saturday Strength 20 minutes Odd minutes 7 barbell roll outs Even minutes 14 abmat sit-ups Metcon: 16 minute AMRAP Odd minutes max double unders Even minutes slam balls 30/20 * score total reps

CrossFit Harrisburg posted on Facebook

Sun, St Pat WODS “Escape from Alcatraz” 100 kb swings 53/35 50 20′ box step ups 35/20 50 burpees 50 kettlebell sumo deadlift high pulls 53/35 5 rope climbs (BRING SOCKS) 500 meter row 800 meter run and 13.2 5 shoulder to overhead 115/75 10 deadlift 115/75 15 box jump 24/20 We will alternate between these 2 wods.

CrossFit Harrisburg posted on Facebook

13.2 Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift, 10 reps 15 Box jumps, 24″ box

CrossFit Harrisburg posted on Facebook

Thursday Strength Exercise: Ring push-ups Reps: 5x 10 Comment: super set with bent over rows Strength Exercise: Bent Over Rows Reps: 5×10 Comment: Use kettle bells and superset with the ring push-ups Metcon As many rounds as possible in 15 minutes 5 Burpees 10 Alternating Lunge jumps 15 Ball slams 30/20

CrossFit Harrisburg posted on Facebook

Wednesday Strength Exercise: Overhead Squat Reps: 5×3 Comment: 5 sets Every 3:00 minutes 3- Overhead squats with (:03 second pause hold in bottom of squat) Metcon 4 Rounds 1:00 minute on/ :30 seconds off Alternating 1- arm KB Snatch (35/20) Pull-ups *Athlete must show control at top of rep and CAN NOT drop KB from top *scale up= heavier KB’s (53′s/26′s) and/or perform Chest to bar pull-ups

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General Information

NameCrossFit Harrisburg
OwnerFrankie Richardson
Websitecrossfitharrisburg.com
Phone(704) 453-3818
Address5606 Harrisburg Industrial Park Dr
Harrisburg, NC 28075

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