100305 – Friday
Thursday’s WOD:
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Post time and scaling to comments.
100304 – Thursday
Wednesday’s WOD’s
Level 1 CrossFit
Skill:
Front Squat
WOD:
10, 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…
100303 – Wednesday
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!)
100302 – Tuesday
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!