A.  Back Squat 2 OMEM for 7 mins @ 80-85%   B. For Time: Front Squat 2-4-6-8-10 Push Press 10-8-6-4-2 Rx’d: 145/100   NFT: 4 x 30 Anchored Ab Mat Sit Ups

    A.  Snatch 5 x 1-1-1, Work exclusively on form.  Nothing above 75% of 1RM   B.  For Time: 10-9-8-7-6-5-4-3-2-1 Deadlift (225/165) Burpees 100m Shuttle Sprint

  A. Increasing Intensity: 3 Minutes @75%: 20 DUs/30 Singles 5 Wall Balls   Rest 2 Minutes   3 Minutes @80%: 5 Shoot Throughs (2-Count) 5 Box Jumps   Rest 2 Minutes   3 Minutes @85%: 5 Lunges in Front Rack (65/45/PVC) 5 Lateral Burpees     B. For Time: 30 Thrusters (95/65) 500m Row […]

  A.  Pendlay Bent Rows 3 x 10 -After each set, side plank for 45 secs/side   B.  Workout 4 Rounds: 5 Mins ON/2 Mins OFF Run 400m then… AMRAP… 5 Pull Ups 10 Push Ups

      Bear Complex 7 Sets: Power Clean Front Squat Push Press Back Squat Push Press   *Complete 5 Rounds (of the 7 sets) with 3-5 minutes break between each Round.

CrossFit Hershey Goal-Based Programming Effective April 2013 Our regular CrossFit classes are designed to meet the needs of our large and vaired community. Regardless of your past athletic achievements or currently fitness level, you will benefit from the coaching at CrossFit Hershey. In our one-hour group sessions, participants will be lead by our coaching staff […]

NFT: 3 Rounds: 5 Man Makers 10 Pull Ups     A. Push Press 1.1.1 x 2, Rest 10, Rest 60 B.  Push Jerk 1.1.1 x 2, Rest 10, Rest 60   C. Workout 6 Rounds: 3 Squat Snatch (135/95) 12 Lunges Max Box Jumps (Old CF Rules)

A. Clean 3,3,2,2,1,1, Rest 2 Minutes   B. Workout 2 Rounds: 25 KB Swings (28/20) 25 Burpees 25 KTE 25 Thrusters (65/45)

A.  Mobility Work: Thoracic Hips Ankles   B.  NFT 8-12 HSPU/Strict Press 12-15 Good Mornings 12-15 Lateral Jumps (2-count)     C. Workout 20 Minutes OMEM: “Pick You Poison” Even: MUs/CTB/Pulls Odd: Box Jump Overs/Box Jumps  

A.  Back Squat 5×5, Rest 90 secs   B.  Workout: 21-15-9 Back Squat (165/115) Push Ups Shoot Throughs (2-count) Run 200m   C.  More fun stuff…