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CrossFit Harrisburg posted on Facebook

MONDAY
CrossFit Light
Metcon (Weight)
Strength:
15min to complete-
Deadlifts at the following reps: 10-6-8-6-4
Recommended: 65%, 70%, 75%, 80%, 85%

Metcon (Time)
6 Rounds For Time:
6 Bar Facing Burpees
100m Med Ball Carry
10 Sit-Up to Stands
10 Calorie Row
-25min Cap-

CrossFit
MONDAY
Back Squat (2×6 @ 70% then a 3rd set for max reps)
Metcon (AMRAP – Reps)
3 rounds
1 min power cleans 155/115
1 min rest
1 min air squats
1 min rest
1 min push press 135/95
1 min rest
1 min pull ups
1 min rest

CrossFit Harrisburg posted on Facebook

SATURDAY
We still are having the free CrossFit Light class this Sat @ 745am

CrossFit Light
Metcon (Time)
WOD:
1 mile Run
21 American Kettlebell Swings
21 Burpee Box Jumps
800m Run
15 American Kettlebell Swings
15 Burpee Box Jumps
400m Run
9 American Kettlebell Swings
9 Burpee Box Jumps
-40 min cap-

CrossFit
Metcon (AMRAP – Reps)
Teams of 2
one working at a time
(except 3rd one)

10 min amrap
6 Squat clean thruster 135/95
12 Pull-ups
rest 2 mins
10 min amrap
6 deadlift 185/135
12 toes to bar
rest 2 mins
10 min amrap
partner 1 completes 1 hill run
while partner 2 completes as many
wallballs as possible
20/14 10/9

Score is total reps for all 3 rounds
Count wallballs for 3rd round

CrossFit Harrisburg posted on Facebook

Monday

Shoulder Press
2×2 @ 98%

WOD
20 Minute EMOM
Odd Minutes 10 Toes to Bar
Even Minutes 5 Power Snatch 155/105

CrossFit Harrisburg posted on Facebook

Saturday we hosted The Festivus Games. Needless to say I was a little (understatement) stressed that everything would go as planned. It could not have been done without the help of every CFH coach and volunteers, so thank you very much. Another huge thanks goes to Sunny and Teresa. When Festivus servers crashed I thought we were doomed. They saved the day. Within no time they started logging scores on paper and created an excel spreadsheet to track the scores and kept everything on track. They kicked ass. Period.

Thanks to all the athletes that participated. It was awesome to watch and the energy level was through the roof. Lets do it again, maybe I wont stress as bad….

Also thanks to Harrisburg Weightlifting, 4F Sports Performance for letting us use their space for a warm up area.

CrossFit Harrisburg posted on Facebook

Saturday
Free CrossFit Light at 745am
Strength:
15min to perform 4-5 rounds:
Push Press x 5
Ball Ups x 8-10
WOD:
3 Rounds for time:
Run 400m
25 Ab mat Sit Ups
15 Box Jumps
2 Rope Climbs
Run 400m
15 Wall Ball
20 Med Ball Russian Twists
2 Rope Climbs

-35 min Cap-

Main CrossFit 9am and 10am
Metcon (AMRAP – Rounds and Reps)
2 person partner wod
split the clean reps evenly
both do the 2nd movement

8 min amrap
2, 4, 6, 8…….
power clean 185/135
toes to bar

rest 3 mins

8 min amrap
2, 4, 6, 8…….
squat clean 185/135
abmat

rest 3 min

8 min amrap
2, 4, 6, 8…….
power clean 185/135
ghd
Start at either power clean but make sure squat clean is the 2nd 8 mins.
Scale weight as needed to KEEP moving!

CrossFit Harrisburg posted on Facebook

Wednesday Squat Clean and Jerk (1 rep max) 20 mins Metcon (AMRAP – Rounds and Reps) 12 min Amrap 10 Shoulder press 95/75 20 front rack alt lunges 95/75

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

CrossFit Harrisburg posted on Facebook

January 24th we will be hosting the 2015 Poker Run with 3 other area CrossFits to benefit the Epilepsy Foundation of North Carolina. You will have a chance to win some great prizes and even some extra cash! www.rxtremegames.com to register. Thursday Squat Snatch (6×3 at 76%) 20 mins Metcon (AMRAP – Reps) 4:00 minute AMRAP; 5 pull-ups 5 HR push-ups Score= total reps —rest 1 min— Metcon (AMRAP – Reps) 4:00 minute AMRAP; Squat cleans (135/95) —rest 1 min— Metcon (AMRAP – Reps) 4:00 minute max burpees

CrossFit Harrisburg posted on Facebook

Thursday Metcon (AMRAP – Reps) “Tonto” 5 min Amrap 20m Sprint 25 Wall Balls (20/14) rest 2 mins 4 min Amrap 40m Sprint 20 Front Squats (95/65) rest 2 mins 3 min Amrap 60m Sprint 15 Hang Cleans (115/75) rest 2 mins 2 min Amrap 80m Sprint 10 Shoulder to Overhead (135/95) rest 2 mins 1 min Amrap 100m Sprint Max Reps Deadlift (185/115) *Each sprint completed is 1 Rep* Cash out 2 rounds Turkish get ups (5L and 5R) 20 banded KB swings Heavy as possible Not for time

CrossFit Harrisburg posted on Facebook

Sat partner wod Metcon (AMRAP – Reps) 2 rounds Switch when the “required” reps are completed. Score the reps for wallballs, box jumps and toes to bar only. Station 1: AMRAP 4 Minutes 20 KB Swings 70/53 Russian while partner does Wall Balls 20/14 10″/9″ 1 min rest Station 2: AMRAP 4 Minutes 10 Clean and Jerks 135/95 While partner does box jumps 1 min rest Station 3: AMRAP 4 Minutes 20 hang power snatch 95/75 While partner does toes to bar 1 min res

CrossFit Harrisburg shared an image on Facebook

We will be placing an order in about 2 weeks for more hoodies for those that are interested. They will be black and pre-order only. 45.00. I will have a sign up sheet at the box.

CrossFit Harrisburg posted on Facebook

Barbell for boobs. Sunday, October 19 at 3:00pm Deload week, will max next week. Thurs Squat Clean and Jerk (5×5 @ 60%) Touch and go Speed and technique stay light Metcon (AMRAP – Reps) 12 min Amrap 3-6-9-12… slamball 30/20 box jump 24/20

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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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