WOD

Saturday 07/10/10

Saturdays are a time to remember who your friends are AND KICK THERE ASS IN A TEAM WOD!!!!!

Every Saturday we have been putting together a “Team WOD” and the response has been incredible!! Show up at 8:45am with your friends and family and be ready to kick it. We have a really great WOD […]

By |July 9th, 2010|WOD|0 Comments

Friday 07/09/10

Looking forward to this weeks team WOD on Saturday!! Make sure you set aside some time to come and play at the “BOX”.

Please welcome our newest athlete Chris Wycoff.

Warmup;
800m Run and 2 Rounds of 10 Front Squats/ 10 Box Jumps
1 Round of Parallette “Shoot Out”

Skill;
the Clean

WOD;
Clean 3-3-3-3-3-3-3 reps

At some point in this workout you […]

By |July 9th, 2010|WOD|0 Comments

Thursday 06/07/10

If you can’t laugh at yourself then you should not watch this video CrossFiters!!

Warmup; 400m Run and Active Stretch

Skill; Overhead Walk and Farmers Carry

WOD;
Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be […]

By |July 7th, 2010|WOD|1 Comment

Wednesday 06/07/10

Warmup; 400m run and 3 rounds of 10 Thrusters(PVC or pipe)/ 10 pushups/ 15 second L-Sit

Skill; Deadlift

WOD;
Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups

Here are a few of the loads and times from some HQ fire breathers.
Rob Orlando 7:40 at 455lbs (plus a 20lb vest), Tommy Hackenbruck 11:35 at 405lbs, […]

By |July 7th, 2010|WOD|0 Comments

Tuesday 07/06/10

We don’t want to see any of this today!!!

Warmup;100 pull-ups(just kidding)
400m Run and 2 rounds of 10 Push-ups/10 KB Swings/10 OHS

Skill; Kipping Pull-up

WOD;
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after […]

By |July 6th, 2010|WOD|0 Comments

Monday’s WOD

Warmup: 800m run. Active Stretch.

Skill: Breakdown WOD

WOD:
5 rounds for time of:
40 Double-Unders
30 Box Jumps (24″ box)
20 Kettlebell Swings (1.5 pood)

By |July 5th, 2010|WOD|0 Comments

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