100304 – Thursday

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, health 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, viagra 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, health 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, viagra 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, pilule sprint 100 meters.

Best sweat angel ever courtesy Wade. Oh yes, for sale you WILL sweat!

March is here…that means a NEW MONTHLY CHALLENGE. This one is completely different, prostate 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, cure try down and back). Sure, cialis 40mg 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, sale 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, cure try down and back). Sure, cialis 40mg 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, sale 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, abortion Bottoms Up Presses, pill 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!)

Monday’s WOD

Monthly Challenge:

“Prowler Push”

Push the Prowler across the parking lot 2x (down and back, cure try down and back). Sure, cialis 40mg 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, sale 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, abortion Bottoms Up Presses, pill 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!)

Wednesday’s WOD’s

Level 1 CrossFit

Skill:

Front Squat

WOD:

10, viagra 60mg 9, 8…1 Front Squat

5 Burpees

1,2,3…10 KB Swings

For time.

Post load and time to comments.

All Levels CrossFit

WOD:

Olympic Lifting Total

1 Rep Max of 3 Max Effort Attempts at

Snatch

Clean & Jerk

Post max load successfully lifted  and combined score for both lifts.

I’ve been waiting to do the Olympic Lifting Total for a long time. Now with the new gym we have tons of space to have a class of 20 people able to do complex lifts like this together…and that makes it just that much more FUN!

Awesome job so far this week gang! See ya Thursday…Benchmark Thursday…