Sunday. Rest Day.

Enjoy your day. See you in the morning. We hope you had a merry Christmas.

12.25.10 Merry Christmas to all!

I will be here at 3pm today for a WOD if anyone would like to come in. We will reopen Monday with a full schedule.

We hope everyone enjoys their time today with loved ones!!

Michael Maddaloni at age 11 had the best quote I have heard at the box yet!!
“We are all in here for […]

12.24.10 Christmas is coming and we have sweaty gifts!!

Warm-up:
400m Run
5min Double Unders
Whiteboard Warm-up

PWOD:
Stretch hip flexors and roll out IT Band.
Anything else that needs it.

30/30:
Mountain Climbers(every 4 steps is 1)

WOD:
CHANGE OF PLANS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
CHANGE OF PLANS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
CHANGE OF PLANS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
CHANGE OF PLANS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
CHANGE OF PLANS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
CHANGE OF PLANS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Partner WOD:
Teams of TWO!!!

12.23.10 Weight for it!!!

Warmup:
400m Run
5min Double Unders
Whiteboard Warm-up

30/30:
Come Find Out!!!

PWOD:
Wall squat with figure four. Hamstring stretch.
Rollout Back and Lats.

WOD:
Three rounds of:
10 Weighted pull-ups
30 Back extensions

A few of the top contenders!!
Kim Malz 3:28 with 20lb vest, Austin Malleolo 3:43 with 40lb vest, Kevin Montoya 3:56 with 40 lb vest, Tamaryn Venter 5:01 with 15kg DB, Connor Martin 5:38 […]

12.22.10 It’s Wednesday lets press it!

Warm-up:
400m Run
5min Double Unders
25 Passthroughs
Shoulder Mobility

PWOD:
Find one shoulder stretch and one trigger point(lacrosse ball).

30/30: Knees to Elbows

WOD:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Intermediate/Beginner:
Shoulder press 5-5-5-5-5 reps
Push press 7-7-7-7-7 reps
Push Jerk 10-10-10-10-10 reps

12.21.10 This is just plain “NUTTS”

We have been here before people!! Lets see if you tracked your progress and know what you posted for your last attempt!!??

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by […]

12.20.10 Monday

Set ourselves up for a great week here at CFHH!! We have some workouts you have yet to conquer and a couple you have faced before!! Just a hint it will be nutts. With the holidays here it is time to buckle down and get those few last WOD’s in before you travel and […]

12.19.10 Sunday

We are less than a week away from Christmas and I hope you have all of your stockings in a row!!! It has been an unbelievable year and will will continue to push ourselves all the way through the new year.

Some Christmas Week info:

#1-CrossFit Kids is a huge hit and will continue on Tuesday […]

12.18.10. Saturday’s A FREE WOD!

ALL FIRST TIMERS PLEASE BE AT CROSSFIT HILTON HEAD NO LATER THAN 8:40 A.M. FOR A QUICK ORIENTATION. AS A SAFETY PRECAUTION (TO BOTH YOU AND OUR REGULAR ATHLETES) WE ARE NOT AFRAID TO TURN AWAY ATHLETES WHO SHOW UP LATE.

Sweet Quote: “I disapprove of what you say, but I will defend to the […]

12.17.10. Lynne Is In

Warmup: Coach’s Choice. Shoulder Mob.

WOD:
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
*REST 2-3 MINUTES AFTER EACH ROUND!!!

Kevin Montoya, 170lbs: 20/64, 15/57, 12/50, 9/39, 9/36
Dave Lipson, 205lbs: 24/40, 20/36, 16/32, 16/32, 14/32
Mel Ockerby, 135lbs: 7/50, 6/44, 5/41, 4/32, 5/32
Austin Malleolo, 170lbs: 21/40, 18/35, 13/29, 11/28, 10/15
James Hobart, 180lbs: 13/42, 10/42, 9/33, 7/30, 6/26
Kristan Clever, […]