Thursdays WOD

WOD:
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
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Warm-up:
400m Run
2min Challenge: Double Unders
Shoulder Prep

Intermediate:
Seven Rounds for time of:
10 Wallball shots, find weight
10 Pull-ups, find sub

Beginner:
Five rounds for time of:
10 Wallball shots, 20 pound ball
10 Ring Rows

PWOD:
Band Stretch, Elbow by ear
Wall Squat & Figure 4

SWOD:
Power Clean 8×2 @ 60% of 1RM. Rest 45sec […]

Wednesdays WOD

VOLUME TRAINING!
The same movement you have been doing the past few weeks, just ramp it up.

WOD:
15min AMRAP
Goat #1
Goat #2
5 burpees
-Pick 2 of tour goats and out them in a WOD of your own.
-Scale what ever way you need to but try not to if possible.
-Keep the reps below 10 so you can work though them quicker.

Intermediate:
12min AMRAP

Beginner:
10min AMRAP
5 […]

Tuesdays WOD

WOD:
For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile
Mix and match back extensions and sit-ups as needed.
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Warm-up:
400m Run
3 rounds of 10 each
GM/OHS/Mt Cl/OTF

Intermediate:
For time:
Run 1 mile
50 Sit-ups
50 Goodmornings w/ bar
Run 1 mile
Mix and match back extensions and sit-ups as needed.

Beginner:
For time:
Run/walk 1/2 mile
30 Sit-ups
30 Goodmornings w/PVC
Run/walk 1/2 mile
Mix and match back extensions and sit-ups […]

Monday, March 14th

WOD:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Scaled:
Find your sub
Beginner:
Ring rows.
Mark your spot for your feet. Rings must touch chest.
Warm-up:
400m run
30 passthroughs. […]

Sunday. Rest Day.

Rest Day. Enjoy.
WE HAVE ADDED TWO ADDITIONAL CLASS TIMES AT CFHH. Tuesdays and Thursday evenings at 7pm with Dave Camma.

Coach’s Note: The CrossFit Games & You
Okay, CF’ers, the Games are upon us. (Click on that link and get all the info you crave!!!)

Here’s how it’s gonna work at CFHH:
There will be one workout a […]

Saturday. March 12

FREE CLASS TODAY AT 8:30AM!!!

WOD:
Box of Chocolates WOD.
You never know what you’re gonna get.

Friday. March 11.

For my birthday today we will be performing “Francesca” in honor of my bestest bud ever, Frankie. (It may look a bit familiar to another named WOD starting with same 4 letters…) -Craig

Sweet Quote: “I do not think there is any other quality so essential to success of any kind as the quality of […]

Thursday. March 10.

Pic taken from CrossFit.com.

WU: 3 rounds of: 10 mountain climbers/squats/passthroughs/good mornings/GHD situps.
Hip and hamstring prep.

WOD:
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round

Intermediate: Same. 7 rounds.
Beginner:
100m row. Rest 90 seconds. Post times for each round.

Cool Down: Calves on post. Hamstring PNF. Rollout Posterior Chain and Quads.

6:30AM SWOD:
WU: 2 […]

Wednesday. March 9.

WU: 2 rounds of: 400m run/15 squats
Volume training: Pick the same gymnastics or bodyweight piece you have been working on. 2 perfect reps on the minute for 15 minutes. IF you have been able to do 2 PERFECT REPS last week. TRY TO DO 3 PERFECT REPS THE LAST 5 ROUNDS.

WOD:
Back Squat 3-3-3-3-3

PWOD […]

March 8. Tuesday

Sweet Quote: “Never give in.. never, never, never, never, in nothing great or small, large or petty, never give in except to convictions of honour and good sense. Never yield to force… never yield to the apparently overwhelming might of the enemy.” – Winston Churchill

WU: 1 minute of jump rope. 2 minute challenge: How […]