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

TRES VEZES 04-02-19

3 Rounds, Timed Intervals of:1 minute – Calorie Row1 minute – Power Cleans1 minute – Burpee Box Jump Overs (24/20″)*Rest 3 minutes after each round Example Loading By Round:Round 1 – 115/80lbRound 2 – 95/65lbRound 3 – 75/50lb
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ANACONDA 04-01-19

3-Position Squat Snatch Complex:1 rep @ Hip1 rep @ Knee1 rep @ Floor For Time:21-15-9Squat Snatch (95/65lb)Kipping Pull-Ups
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TEAM TITANS 03-30-19

FITNESS, In Teams of 2AMRAPx18 minutes:60 Pull-Ups60 Burpees60 Russian Kettlebell Swings (24/20kg)60 Medball Squat Cleans (20/14lb)60 Kipping Knees to Chest FUNDAMENTALS, In Teams of 2AMRAPx18 minutes:30 Pull-Ups30 Burpees30 Russian Kettlebell Swings (30/20lb)30 Medball Squat...
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R.E.D FRIDAY 03-29-19

FUNDAMENTALSAMRAPx15:6 Deadlift (95/65lb)9 Incline Push-Ups12 Squat Jumps FITNESSAMRAPx15:6 Deadlift (135/85lb)9 HR Push-Ups12 Box Jumps (20″) PERFORMANCEAMRAPx15:6 Deadlift (155/100lb)9 HR Push-Ups12 Box Jumps (24/20″)
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RUNNER UP

“The test is not a complex one: when the alarm goes off, do you get up out of bed, or do you lie there in comfort and fall back to sleep? If you have the discipline to get out of bed, you win—you pass the test. If you are mentally weak for that moment and you let that weakness...
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WALLBALL’N ANNIE

FUNDAMENTALS:100-80-60-40-20Single-Unders50-40-30-20-10Wallballs (10lb) FITNESS & PERFORMANCE:50-40-30-20-10Double-UndersWallballs (20/14lb)*Compare to June 18th results
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GRATEFUL DEAD

Benefits of the Sumo Deadlift include: strengthening the quadriceps, glutes, hamstrings, and other muscles of the posterior chain. In addition to building strength, the Sumo Deadlift can be used as a rehabilitation exercise to overcome back injury. Sumo Deadlift Set 1...
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WALKING TALL

FUNDAMENTALS:With a 13 minute time cap:50 DB Clean & Jerk (25ea. arm)100ft Walking Lunges50 DB Clean & Jerk (25 ea. arm)100ft Walking lungesLoading: Bodyweight lunges, 20/10 DB C&J FITNESS:With a 13 minute time cap:50 DB Clean & Jerk (25ea. arm)100ft Goblet...
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DEAD WEIGHT

ATHLETE MINDSET:Lift by feel today. Our training goal is to build up to some heavier loads without completely frying the central nervous system. Keep loading around or below 85% of 1RM. Dropping the loading down to 70-75% for a more technique bias is a great option too!...
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Strict Dumbbell Fran

GYMNASTICS SKILL A. Seated Pull-Downs w/Bands:(3 Sets x 10-12 reps)– Chin over bar, pause for 3 sec and lower– Rotate with group and rest GYMNASTICS SKILL B. Barbell Pull-Ups w/Box:(3 Sets x 2-3 reps)– Chin over bar, pause for 3 sec and lower– Rotate with...
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