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 […]

10.14.10 Thursday we snatch the day.

As we travel through this life we are faced with hard times, difficult choices and incredible challenges. What determines how we feel about our lives(past, present and future) is how we handle these situations. Will we make the right choice, stand up to the challenge and fight the good fight?? Nobody will win them all […]

10.13.10 Press our way to the top!

WOD:
Resting approximately 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Find a similar level group of athletes and rotate through the sets. Work heavy while keeping good form. Feet on floor, back not arched.

I recommend using plates under your back, stacked on a smaller box for under shoulders!!

Scaled:
Max rep pushups on the minute for 5 rounds.
Rest 1 […]

10.12.10 Tuesday we climb to the TOP!

WOD:
For time:
95 pound Back squat, 50 reps
12 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
12 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
12 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
12 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
12 ft Rope Climb, 1 ascent

Women – 65-80-95-110-135

Option […]