5/18/12
***Drink Plenty of Water****
Strength
Weighted Split Squats sets of 5
Heavy Russian swings 5
Elevated Pigeon Stretch R/L
Conditioning
200 Single Unders
21-15-9
Back Squat (115/95)
Push Ups
200 Single Unders
Continue Reading »5/17/12
***Drink Plenty of Water******
Stength
HSPU sets of 3
Dead Hang Pull Ups max sets
LAX Shoulders
Conditioning
EMOM for 10 min
2 Power Snatch 95/65
5 Man on Fire Burpees
KB WOD @ 5:30 PM
Strength/ Skill
Sets of heavy 1 ASW 3 x 10 R/L
Sets of Heavy Goblet Squats 3 x 5
WOD
Run 600m
5 Rounds
10 Burpees
10 Gob Squats
Continue Reading »5/16/12
“Michael”
3 Rounds
800m Run
50 Back Ext
50 Sit Ups
Continue Reading »5/15/12
**** Drink Plenty of Water*****
Strength
Bent Over Rows Sets of 5
Pistols sets of 3
Inch Worms
Conditioning
Burpees to 45 Plate 20
T2B 30
Air Squats 40
Rest 1 min
Air Squats 40
T2B 30
Burpees to 45lb Plate 20
KB WOD @5:30 PM
Skill
10 Rounds
5 Power Swings
30 secs Rest
Half Get Ups
Lying to Post 5 R/5 L
KB WOD
30-20-10
Push Ups
Two Arm Swings
Lateral jumps over Bell
Continue Reading »5/14/12
****Drink Plenty of Water Before Class****
Strength
Sets of 3 Cleans + 2 Press
Scorpions 10 R/L
LAX Shoulders
Conditioning
400 m Front Rack KB Carry
400m Farmers Carry
****NOT A RACE- this is a weighted walk. The slower it is done the more intense it is.There is no time element. ***
Continue Reading »5/13/12
3 Rounds
AMRAP in 3 min
DB Snatch 4 (4=1R+1L+1R+1L)
Box Jumps 8
Russian Swings 12
Rest 1 minute
Then
5 Min Rest
AMRAP Push Press in 2 minutes
Continue Reading »Pre Order New Shirts!
The new shirt designs are in! And there are up to four designs to choose from. All T shirts are unisex and the sorry guys but the tank tops are for women only. Below you can see the designs with links to go right to the store to buy.
This is a Grey and Teal 50/25/25 tri blend shirt. It is very similar to the Civil War Racked and Loaded shirts. Buy Here
Just like the shirt above only in Black and Red. Buy Here
This is our Dripping Kettlebell shirt. It is a unisex 50/50 blend. Buy Here
This is a next level burn out tank! Buy Here!
5/12/12
100m run
1 Round of Cindy
200m Run
2 rounds of Cindy
300m Run
3 rounds of Cindy
400m Run
4 Rounds of Cindy
1 Round of Cindy = 5 Pull Ups 10 Push Ups 15 Squats
Continue Reading »5/11/12
**Drink Plenty of Water**
Strength
HSPU sets of 3
Pistols sets of 3 R/L
Roll out
For Max Reps:
1 min AMRAP Clean & Jerk (95/65 lbs)
30 sec Rest
1 min AMRAP Double Unders
30 sec Rest
1 min AMRAP Front Squats (95/65 lbs)
30 sec Rest
1 min AMRAP Burpees
*Score each movement separately
Continue Reading »5/10/12
**Drink Plenty of Water**
Strength
Split Squat sets of 5
30 second Planks
Shoulder Circles
Conditioning
15 min AMRAP Partner WOD:
15 Push-Ups (Hand Release)
12 DB/KB Push Press
9 Calorie Row
*Partners work one at a time and alternate between movements. For example, partner 1 does 15 push-ups, P2 does 12 DL, P1 does 9 calorie row, P2 does 15 push-ups, and so on
KB WOD for 5:30 KB Class
Strength
5 minutes
Alternating sides TGU
Skill
3 Rounds
10 one ASW R/L
Rest 30 seconds
WOD
5 Rounds
Ten 1ASW R/L
Ten Push ups
Then
300 Single unders or 100 Double Unders
Continue Reading »Announcements
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Pre Order New Shirts! The new shirt designs are in! And there are up to four designs to choose from. All T shirts are unisex and the sorry guys but the tank tops are …
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CrossFit for Hope “No child should die in the dawn of life” Danny Thomas St Jude’s Founder Join us on June 9th, 2012 at CFWH to participate in the CrossFit for Hope WOD: …
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Got Row? Does rowing in a WOD cause you to think twice about coming to class? How does it feel to come of the row during Jackie or any other WODS that …
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Yonderway Delivery Yonderway will be delivering to CFWH on Thursday April 12, 2012. Please bring a cooler in to the box before Thursday morning.
