Thursday’s WOD’s
Level 1 CrossFit
Skill
Barbell Clean
7-7-5-5-5
WOD
12 Minute AMRAP
20x Sit Ups
10x Hang Power Clean/Med Ball Clean
All Levels CrossFit:
Skill: Prowler Push!
WOD:
5 Rounds for time
10x Back Squat 185/115
10x Burpees
Thursday’s WOD’s
Level 1 CrossFit
Skill
Barbell Clean
7-7-5-5-5
WOD
12 Minute AMRAP
20x Sit Ups
10x Hang Power Clean/Med Ball Clean
All Levels CrossFit:
Skill: Prowler Push!
WOD:
5 Rounds for time
10x Back Squat 185/115
10x Burpees
Saturday’s WOD:
Level 1 CrossFit:
WOD: Team WOD
150 Push Press
200 KB Swings
250 Air Squats
Teams of 3. Only 2 can be working at any 1 time
All Levels
WOD: Team WOD
100 Laps Bear Crawl
200x Virtual Shoveling over 24″ barrier (45/25#)
300 Reverse Wall Ball
Teams of 3. Only 1 person per station at a time.
Great week of training everyone! We’re breaking in the new gym with some awesome WOD’s and some fun with the new toys (aka, the Prowler!). See you all next week for more new stuff!
The new place is coming along…still lots of more things to do to keep making this place even more awesome…
Like part of our new lounge! Lift some weights, cheer everyone on, play some Rock Band, lift some more weights, push the Prowler, climb a rope…
Thursday’s WOD’s
Level 1 CrossFit
Skill
Barbell Clean
7-7-5-5-5
WOD
12 Minute AMRAP
20x Sit Ups
10x Hang Power Clean/Med Ball Clean
All Levels CrossFit:
Skill: Prowler Push!
WOD:
5 Rounds for time
10x Back Squat 185/115
10x Burpees
Saturday’s WOD:
Level 1 CrossFit:
WOD: Team WOD
150 Push Press
200 KB Swings
250 Air Squats
Teams of 3. Only 2 can be working at any 1 time
All Levels
WOD: Team WOD
100 Laps Bear Crawl
200x Virtual Shoveling over 24″ barrier (45/25#)
300 Reverse Wall Ball
Teams of 3. Only 1 person per station at a time.
Great week of training everyone! We’re breaking in the new gym with some awesome WOD’s and some fun with the new toys (aka, the Prowler!). See you all next week for more new stuff!
The new place is coming along…still lots of more things to do to keep making this place even more awesome…
Like part of our new lounge! Lift some weights, cheer everyone on, play some Rock Band, lift some more weights, push the Prowler, climb a rope…
Sunday’s WOD
Skill:
Snatch
5-5-5-5-5
WOD:
30-25-20-15-10-5 for time.
Snatch
Push Ups
After every set of Snatch and Push Ups, sprint 100 meters.
Best sweat angel ever courtesy Wade. Oh yes, you WILL sweat!
March is here…that means a NEW MONTHLY CHALLENGE. This one is completely different, I promise. We always do our new monthly challenge the first Monday of every month and do the finals later in the next month. To properly do this Monthly Challenge, you will need to be strong, fast, and have great stamina…I hope that narrowed it down to basically everything we do.
See you all Monday!
Monday’s WOD
Monthly Challenge:
“Prowler Push”
Push the Prowler across the parking lot 2x (down and back, down and back). Sure, it doesn’t seem like much…but it pretty much adds up to the worst 30-45 seconds of your life.
Men: 45# plate on each side. Women: 25# plate on each side.
WOD:
Level 1 = 15 minute AMRAP
All Levels = 20 Minute AMRAP
Double Under
Sit Up
Push Up
Squat
Round 1, do 1 of each movement. Round 2, do 2 of each. Keep going up in order until the AMRAP is over. Post highest round completed to comments.
Coach Tom proves that anyone can do CrossFit…even if you’re missing your legs!
Great job yesterday everyone! I think Monday was our busiest (and best) day ever at the gym! Tons of people getting their results on and starting March off right!
This March we have tons of Big Announcements coming up! CFHV is stepping up our game with some awesome new programs. Get ready? Ever Ready!
Monday’s WOD
Monthly Challenge:
“Prowler Push”
Push the Prowler across the parking lot 2x (down and back, down and back). Sure, it doesn’t seem like much…but it pretty much adds up to the worst 30-45 seconds of your life.
Men: 45# plate on each side. Women: 25# plate on each side.
WOD:
Level 1 = 15 minute AMRAP
All Levels = 20 Minute AMRAP
Double Under
Sit Up
Push Up
Squat
Round 1, do 1 of each movement. Round 2, do 2 of each. Keep going up in order until the AMRAP is over. Post highest round completed to comments.
Coach Tom proves that anyone can do CrossFit…even if you’re missing your legs!
Great job yesterday everyone! I think Monday was our busiest (and best) day ever at the gym! Tons of people getting their results on and starting March off right!
This March we have tons of Big Announcements coming up! CFHV is stepping up our game with some awesome new programs. Get ready? Ever Ready!
Tuesday’s WOD’s
Level 1 CrossFit
Skill:
Push Press
WOD:
5 Rounds for time
5x Push Press
10x Sit Ups
15x Box Jumps
1x Shuttle Run (10 meters each direction)
Post load and time to comments.
All Levels CrossFit
Skill:
Kettlebell Stuff!
Windmills, Bottoms Up Presses, Figure 8’s, Back to Hearts, Tosses, etc.
WOD:
5 Rounds for time
5x Hand Stand Push Ups
10x KB Swing (Heavy)
15x Box Jump
2x Shuttle Run (10 meters apart, touch each side 2x)
Post KB # and time to comments.
Leanne rocks the Bottoms Up press!
So does Lindsey
While Leah rocks watching LOST in the lounge…our new Tuesday night tradition (for 11 more weeks…then it’s on to Madmen!)
