WOD

10.24.10 Sunday

Yet another beautiful day on Hilton Head in the fall!! Enjoy every moment you have in such a gorgeous place. Find yourself a friend to get outside and have some fun with. We will see all of you again on Monday.

10.23.10. Saturday. Annie Had A Bad Day…

Whiteboard Warmup. Active Stretch.

Skill: Double-Unders

WOD:
For time:
100 Squats
Annie*
100 pushups

*Annie is:
50-40-30-20-10
Double-Unders
Situps

Level III:
100 squats
Annie (half double-unders and half tuck jumps ok)
100 pushups (knees ok)

Level II:
50 Squats
Annie (tuck jumps ok)
50 pushups (knees ok)

Level I:
10-25 squats
5 rds of:
10 situps + 10 rope skips or 10 jumps in place
10-25 pushups (knees ok)

CFE:
Warmup:
800m Run
20 Squats
10 Over/Under Fence
10 Samson Stretch(hold 5sec)
6 Touch […]

10.22.10. Friday. CF Total. Suh-weet…

“Continuous effort – not strength or intelligence – is the key to unlocking our potential” – Winston Churchill

Whiteboard Warmup. Stretch.

WOD:
“CF Total”
Back Squat, Find 1 RM
Press, Find 1 RM
Deadlift, Find 1RM

You have 15 minutes to find your one rep max for each movement. Work in teams if necessary. Have fun and New PRs are MANDATORY!!! […]

10.21.10. Thursday. Handstands, Hang Cleans and Your Old Fave…

800m run or row. MWOD

WOD:
3 rounds for max reps of Handstand Pushups. Rest 90 seconds between efforts.
Rest 3 minutes.
Skill: Hang Clean
Three rounds for time of:
135/95 pound Hang power cleans, 15 reps
15 Burpees

Level III:
3 rounds for max time of Handstand Holds OR 3 rounds for max rep HSPU (abmat ok). Rest 90 seconds between efforts.
Rest […]

10.20.10. Wednesday. Muscle-Ups & Wallballs.

“Life is a process of becoming, a combination of states we have to go through. Where people fail is that they wish to elect a state and remain in it. This is a kind of death.” – Anais Nin

Whiteboard Warmup. Stretch.

WOD:

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound […]

10.19.10. Tuesday. Snatch Balance.

Whiteboard Warmup. Mobility WOD.

WOD:
Snatch Balance. 7 sets of 1. Find 1 RM.

Level I.
OHS. 7 sets of 1. Find 1 RM.

“Success means doing the best we can with what we have. Success is the doing, not the getting; in the trying, not the triumph. Success is a personal standard, reaching for the highest that is […]

Monday. 10.18.10. Dr. Tabata and Mr. Hyde

Warmup: Whiteboard Warmup.

WOD:
“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Level I:
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up (band-assisted or jumping ok)
Rest 1 minute
Tabata Push-up (knees ok)
Rest 1 minute
Tabata Situp

Sweet Quote: “You are what you do.” -Unknown. We think it was Marion Cobretti.

10.17.10 RESTTTTTTTTT

It is time everybody. Rest, rest, rest, rest, rest,rest, rest, rest, rest,rest, rest, rest, rest,rest, rest, rest, rest,rest, rest, rest, rest,rest, rest, rest, rest,rest, rest, rest, rest,rest, rest, rest, rest,Run Fast,rest, rest, rest, rest,rest, rest, rest, rest,Kick Ass, rest, rest, rest, rest,rest, rest, rest, rest, Jump High, rest, rest, rest, rest,rest, rest, rest, rest,Climb […]

10.16.10 Dash for Devin

Great job everybody!!!

You can go to our Facebook page and view the rest of the photos.

We will see you all Monday Morning bright and early.

Coaches Note:
Thank you to everyone for understanding about the cancelled classes. Life comes at you fast sometimes and the ones you love must come first. Thanks to David Camma for […]

10.15.10 Dash for Devin around the corner!

Mobility WOD:
Hip Prep!!

WOD:
Front squat 1-1-1-1-1-1-1 reps

Dave Lipson 500lbs, Jason Khalipa 365lbs,
Austin Malleolo 135-225-275-300-315-325-330(fail) lbs,
Kim Malz 135-155-165-175-185-195(fail)-195(fail) lbs.
Post loads to comments.

Coaches Note:
If you have not sent in your KB and Box height to info@crossfithiltonhead.com please do so. The race will start at 8am and all athletes doing the “Devin” WOD should be ready at 7:30am!! Where your […]