Friday

"Why do I always seem to make gains? I dunno, because I'm a beast?" #Fitness #Humour

WOD:
10 min clock: Ascending ladder:
1 Shoulder-overhead, 2 Deadlift, 3 Box jump/step
2 Shoulder-overhead, 3 Deadlift, 4 Box jump/step
3 Shoulder-overhead, 4 Deadlift, 5 Box jump/step…
Continuing as far as possible in 10 min.

Thursday

“CrossFit doesn’t require perfection, just that I show up, leave my ego at the door and get down to the hard work of pursuing excellence. I have discovered the magic of my potential, outside my comfort zone and inside a box.”
Learning to Fail

WOD:
A. Back Squat: 50/60/70%x8+
B. Open 11.4:
AMRAP 10 min:
60 Bar Facing Burpees,
30 OHS (90,120#),
10 Ring Muscle Ups

Wednesday

WOD:
A. Shoulder press: 50/60/70%x8+
B. Mini-Cindy:
AMRAP 10 min: 5 pullups, 10 pushups, 15 Squat

Tuesday

WOD:
A. Deadlift: 50/60/70%x8+
B. Handstand walk progressions:
Pt. 1 http://gymnasticswod.com/content/handstand-walk-progression-pt1
Pt. 2 http://gymnasticswod.com/content/handstand-walk-progression-pt2

Monday

““Community” is a catchall for the emotional and psychological bonds that are formed through a commonality with like-minded individuals. Those commonalities found in CrossFit are significant to say the least. As I’m sure you’ve experienced personally, the bonds formed in sweat are powerful and long lasting.”
Are You a Functional Member of Your Gym Community

WOD:
AMRAP 15 min:
15 Cal. Row
10 Box Jump/Step (24,30) Try to go taller than usual
5 Pushjerk (115,185#) ~30-60% more than the open cycle test workout.

Friday

WOD:
5 Rounds for time:
10 Front Squat (135,205#)
~60-70% of 1 rm* If you cannot clean it from the floor, scale to a rack.
20 GHD/straight leg abmat situps
(15 min cap. scale load/rounds to finish in 15 min or less)

Thursday

On Saturday January 24th, join HCF and friends for our 2nd Bring A Friend FREE workout for the 2015 year! A great time to get motivated with like minded individuals to get your new year started right!
1030am: CrossFit Kids FREE workout!
11am: Adults FREE workout!

WOD:
Death by:
Every min, beginning with 1 rep each movement, increase 1 rep each min there after until you cannot complete the work. (12 min cap)
Min 1: 1 shoulder-overhead (75,115#), 1 Deadlift (75,115#), 1 box jump/step (20,24”)
Min 2: 2 s-oh, 2 dl, 2 bj
Min 3: 3,3,3
If you fail at a round begin back at 1 the next round and continue.

Wednesday

3

WOD:
A. Back Squat: 55%x10, 65%x8, 75%x5+
B. CF Open 13.4:
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk (95, 135#)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Masters Athletes 55+
Women’s weight 65#
Men’s weight 115#

Tuesday

WOD:
A. Shoulder Press: 55%x10, 65%x8, 75%x5+
B. EMOM x 10 min:
4 strict pullups, 8 pushups, 12 air squats
*if you cannot complete work in the min. scale to the following options;
1. 3 strict pullups, 6 pushups, 9 air squats
2. 2 strict pullup, 4 pushups, 6 air squat