Don’t forget this Saturday Bring-A-Friend Community WOD at 11am!
Keep up to date with all HCF events through our EVENTS
We’ve had tons of visitors come through our doors over the last month! It’s great to have Scott from Virginia in our morning class yesterday!
WOD: P1. Back Squat 5 x 3 @ 80%.
P2. 3 rounds for time:
7 power snatch (75,115#) *scale LIGHT- movement over load!
100m. Sprint (sidewalk and back)
WOD: Five rounds for time of:
5 Push Presses, 95,135# *scale to ~60% of 1 rm.
7 Ring Rows
mobility: banded overhead distraction
Team WOD from Regionals
2 person teams, 1 person moving at a time, except on the front rack walking lunge.
100 Double-unders, 50 each *scale to 300 singles if cannot do du.
50 Handstand push-ups while partner holds handstand (can split reps up however you want)
50 Toes-to-bar while partner hangs from the bar (can split reps up however you want)
50 Shoulder to overhead with bar (65,95#) while partner holds bar in front rack (can split reps up however you want)
Then, both partners lunge 90’ with the bars in a front rack position (man first, then woman, both can be moving)
WOD: P1. Warmup to working loads/movements.
P2. AMRAP 10 min: 3 back squats from rack (135,225#) * scale to 65-70%., 6 pull-ups, 9 double-unders
WOD: P1. Shoulder Press. 5@ 40%. 5 @ 50%. 5@ 60%.
Work on positioning and SPEED through the press.
Skill: Power Clean P1-4. 10 min.
P2. EMOT 30 sec for 5 min: 3 power cleans(95#,135#) *Scale to “Elizabeth” weights
We are back from vacation, but not before visiting CrossFit Impetus in Playa Del Carmen. We had a great class with Coach Stephania and look forward to our next visit.
Teams of 2: 3 rounds (each person) for time:
Partner 1 runs 400m; while partner 1 is running, partner 2 is completing AMRAP of back squats (95,135#) ~40-50%
switch partners and complete the same work load.
5 Rounds for time: 25-30 min range MAX.
7 Muscle ups (bar or rings) *Scale to 14 CTB pullups or just chin over bar pull-ups
21 Burpees (1′ above max standing height reach) *use pull-up bar or top of rings for height on jump
WOD: P1. Deadlift: Warmup- 3@40-50, 3@50-60, 3@60-70%. Working loads- 5@75%, 3@85%, 1+@95%.
P2. 5-10 min. of POST hamstring/hip mobility (MANDATORY)
WOD: 3 Rounds: 10 back squats from rack (body weight or scale to ~60% of 1 rm.), 15 Dips (same as last week), 20 box jumps (20,24”)
Back squat, dip, box jump WOD to start the day!