1/31/12
Strength
Front Squats 3 Sets of 10
Ring Dips 3 Sets of 5
Conditioning
AMRAP in 8 minutes
8 Two Arm Heavy Russian Swings
8 T2B
Continue Reading »1/30/12
Strength
Hang Power Snatch 15 x 1
Single Leg Hip Bridge 5 R/L
Conditioning
100 Double Unders
Row 500 m
100 Double Unders
Continue Reading »1/29/12
Skill
L- Sits accumulate 1:00
AMRAP in 10 Min
400 m Run
Max Ring Push Ups
5 min Rest
AMRAP in 10 min
Run 400 m
Max Ring Rows
Continue Reading »1/28/12
Filthy Fifty
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings 35 lbs
50 Walking Lunges
50 K2E
50 Push Press
50 Back Ext
50 Wall Ball Shots
50 Burpees
50 Double Unders
Continue Reading »1/27/12
Strength Day
Snatch Pulls sets of 2
10 with just the bar
8 @ 30 to 50% of power snatch
5 @ 60 to 70%
2-2-2-2-2-2
LAX Ball on Shoulders
Hip Bridge hold 30 seconds
Bonus Conditioning if time
50 Unbroken Ball Slams (Start over from beginning if break up the set)
Continue Reading »1/26/12
Strength 15 to 20 min
Push Press sets of 3
Renegade Rows Sets of 5
Band Shoulder Stretch 30 R/L
Conditioning
Partner 2k Row
Partner A Rows
Partner B DL Holds with thick bar (We will use socks wrapped around the bar for thick bar. Must use a clean grip no mixed grip)
**** Everytime the bar hits the floor must switch partners.
Continue Reading »1/25/12
Ring Work:
Muscle Up
Ring Pull Ups
Skin the cats
Conditioning
EMOM in 10 minutes
8 Twelve ft wall ball or heavier Wall Ball
4 Tall Box Jumps (must stand tall on box)
Continue Reading »1/24/12
Strength
Hang Power Snatches sets of 2
1 Arm KB Press 5 R/L
Lunge Hip Flexor Stretch 30 R/L
Conditioning
AMRAP in 2:45
6 American Swings
6 push Ups
:15 transition time
AMRAP in 2:45
50m Sandbag Run
6 sandbag zercher squat
15 transisition time
AMRAP in 2:45
6 Lunges (Unweighted)
6 DB Cleans
15 transition time
AMRAP in 2:45
6 Lunges Unweighted
6 DB Cleans
Continue Reading »1/23/12
Strength
Back Squats sets of 3
Weighted Push Ups sets of 5
Hamstring Stretch :30 R?L
Conditioning
3 Rounds
5 Cleans (heavier then Grace)
10 Burpees
100m SPRINT
Rest on walk back
Ego vs Integrity Courtesy of CrossFit Hollywood
Continue Reading »1/22/12
L sits Accumulate 1:30
HSPU
3-3-3-3-3
LAX Ball Shoulder
Conditioning
Row 8 Rounds
:30 Row for Cal
:30 Rest
Continue Reading »Announcements
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Athlete Profile: Robyn Vann Hello, My name is Robyn, and I have a CrossFit addiction. No need to enroll me in a 12-step program or seek therapy…CrossFit is my therapy! My first CrossFit experience …
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Overcome Nutritional Hurdles: Go Against the Grain Challenge CFWH 2012 KICKOFF – Go Against The Grain WHAT: We want you to learn your body! You are going to cut out the “bad foods” (added sugar of any kind, …
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CFWH NEW CLASS SCHEDULE Here is our new class schedule. This schedule will be effective starting next Monday, January 30, 2012. Changes have been made across the board with CF classes and yoga so …
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Yonderway Delivery Yonderway will be delivering to CFWH on Thursday Feb. 16, 2012. Please bring a cooler in to the box before Thursday morning.
