WOD

Saturday’s WOD

FREE WOD AT 9AM!!!

Wanna see what CrossFit’s all about? Come on in! Don’t cost nuthin’! If it’s your first time at CFHH please arrive by 8:45am so we can check you in and get you comfortable.

We have another stellar team workout all planned out. You ready?

By |July 3rd, 2010|WOD|0 Comments

Friday’s WOD

Warmup: 400m run. 3 minutes of double-unders. 2 rounds of 15 squats + 12 abmat situps + 9 pullups. Stretch.

Skill: DB Thruster

WOD:
Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps

By |July 2nd, 2010|WOD|0 Comments

Thursday’s WOD

Warmup: 400m run. 2 rounds of 10 pullups + 10 pushups. Active Stretch.

WOD:
“RJ”

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Pushups

Sweet Quote: “Effort only fully releases its reward after a person refuses to quit.” – Napoleon Hill

By |July 1st, 2010|WOD|0 Comments

Wednesday’s WOD

Warmup: 800m run. 2 rounds of 5 pullups + 10 box jumps (24″/20″) + 15 wall balls (20#/16#). Active Stretch.

Skill: Overhead Walking Lunge

WOD:
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Sweet Quote: “Study strategy over the years and achieve the spirit […]

By |June 29th, 2010|WOD|0 Comments

Tuesday’s WOD

Warmup: 800m run. 3 rounds of 5 HSPUs + 10 KB swings (ladies, 1 pood. gents, 1.5 pood) + 15 OHS squats with PVC. Stretch

Skill: OHS

WOD:
OHS 1-1-1-1-1-1-1

Sweet Quote: “There is no success without hardship.” – Sophocles

By |June 29th, 2010|WOD|2 Comments

Monday’s WOD

Warmup: Active Stretch

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

Post times for each round

Sweet Quote: “A lot of people run to see who’s the fastest. I run to see who has the most guts.” – Stephen Prefontaine

By |June 27th, 2010|WOD|0 Comments

Sunday 06/27/10

REST DAY

Happy Birthday Frankie!!!! It is Craig and Danas little girls 1 year birthday today. With that in mind, take today to remember all of the good things in your life today. We hope to see many new faces next week, so come in and try our “First Week of Training Free” program. It’s […]

By |June 27th, 2010|WOD|0 Comments

Sunday. Rest Day.

Enjoy.

By |June 27th, 2010|WOD|0 Comments

Saturday 06/26/10 FREE WORKOUT

Today is a day of bonding through sweat, tears and hard work!!! We will be executing another Team WOD today that will bring tears of joy to all involved, so make sure you bring your friends along!! Show up at 8:45am with water, towel and a lucky friend to find out what is in […]

By |June 26th, 2010|WOD|2 Comments

Friday 06/25/10

Warmup: 400m Run + 3 Rounds of 10 Kipping Swings/ 10 OHS/ 10 Parallette Dips

Skill: Forward Rolls Handstands and One Legged Squats

WOD:
Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

“Hard work is the reward for showing up.”

By |June 25th, 2010|WOD|2 Comments