507 North York Street
Suite #6
Mechanicsburg Pa, 17055
crossfitpneuma@gmail.com

NITRO GLYCERIN

For Time:Run 600m10 DB Burpee + Deadlift30 DB Power SnatchRun 600 meters10 DB Burpee + Deadlift30 DB Clean & JerkRun 600 meters10 DB Burpee + Deadlift30 DB Thrusters Loading:20/15lb35/20lb50/35lb
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R.E.D FRIDAY

Today is one the Classic CrossFit benchmark workouts “Christine” that uses our bodyweight on the deadlift barbell.  We are modifying this for our needs by adding a rest after each round to preserve the intensity per round. 3 Rounds:500 meter row12 Deadlifts...
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RUN FOREST, RUN

Memorial Day (5-27-19) is quickly approaching. Each year on memorial day we participate in The MURPH challenge. The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he...
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HEARTBREAK KID

3 Rounds:10 Front Squats20 Kipping Pull-ups50 Double Unders
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BAD MOON RISING

5 Rounds:1 Minute Wallballs (20/14lb)1 Minute Abmat Sit-Ups1 Minute Calorie RowRest
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BLACK AND BLUE

5 Rounds:10 Power Cleans10 Burpees Loading:65/45lb Fundamentals95/65lb Fitness115/80lb RX135/95lb RX+
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STEPPING DOWN

3 Rounds:30 Kettlebell Sumo DL High Pulls150′ Walking Lunge
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TIPPY TOES

With a 25 minute time cap:21-18-15-12-9-6-3200 Meter RunToes to BarBurpees
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PIT FALL

AMRAPx15:15 Kettlebell Swings30 Abmat Sit-Ups1 Rope Climb
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WHIPLASH

AMRAPx18:60 Double Unders45 Air Squats200 Meter Run15 Push Jerks
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