The lease has been signed! As of yesterday we are officially moving into our new location at 501 N. Rogers St. in July and beginning training in August! Check out pictures HERE!
Four rounds for time:
9 Thrusters (95,135#)
12 Chest-to-Bar Pull-ups
15 Hand release Push-ups
Each round should be MAX effort. Rest 2:00 between rounds. Post total time.
WOD: CrossFit Total
1 rep max weight for each lift: Back Squat, Shoulder Press, Deadlift
(add all 3 lifts to obtain your CFT)
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
What an excuse for mediocrity. A rationale for piss-poor performance. An acceptance of crap. Don’t do it. Don’t use those words. Don’t surrender. Fight for better. -Lisbeth
WOD: 1. Deadlift 5@75%, 3@85%, 1+@95%.
2. 10-8-6-4-2 reps for time (quality) strict pullup, strict dip (use least assistance possible with hollowbody pos. in both movements)
“Q&A With Bob Harper“ CrossFit Journal preview video [wmv] [mov]
WOD: P1. Shoulder Press: 5@75%. 3@85%. 1+@95%.
P2. 1 Rep Max height Box jump
“If what you did yesterday seems big, you haven’t done anything today.”
Congrats to Dillon Cole for entering the US Navy this afternoon. Dillon has been a member here at HCF since the fall of 2010 and has grown physically, mentally and has matured into a very hard working man. He is part of our original family here at HCF and we wish you Good luck in all your future endeavors and remember that you have the physical and mental strength to push through anything that comes your way.
800 meter Run, 80 KB swings (35,53#)
400 meter run, 40 KB swings
200 meter run, 20 KB swings
4:15 Open Gym/ Competitor:
Open gym: take advantage of working on your weaknesses, mobility or make up a WOD.
Endurance WOD: Follow todays CFendurance.com WOD
Competitor: Power clean + 2 clean – 65% x 2 sets; 70% x 3 sets
Snatch balance – 60% x 3 x 2; 65% x 3; 70% x 3 x 2
Push press – 75% x 5 x 5
“The only discipline that lasts is self-discipline.”
- Bum Phillips
WOD: P1. Back Squat. 5@75%. 3@85%. 1+@95%.
P2. 3 rounds or 10 min:
20 Back Squat (75,115#)
WOD: “Death by Power Clean”
1 Power clean on the first minute, 2 the second, 3 the third…continue for 15 minutes. If you are unable to complete the prescribed reps inside of the minute start back at 1 and continue up the ladder again. (105,155#)
WOD: AMRAP 12 min:
200 m. Run, 21 Toes-Bar, 12 Double-under
WOD: P1. work up to heavy single split jerk.
P2. AMRAP 5 min: Wallball (14,20#-10′)
“Killing The Fat Man: Episode 1“, free CrossFit Journal video [wmv] [mov] [HD mov]
WOD: P1. Accumulate 30 total strict pull-ups with least assistance possible.
P2. Deadlift: work up to a set of 3 @ 85%. Then 5×5 @ 55%.