Friday

trophiesWOD:
A.Three sets of:
Back Squat x (1. 5@40%. 2. 5@50%. 3. 5@60%)
Rest 60 seconds
Body Rows x 10-12 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.Two sets for times of:
400m. run/ 500 Meter Row *pick your weakness
Wall Ball Shots x 25 reps (14,20-10′)
pull-ups x 15 reps

Thursday

effort
WOD:
A.
3 sets of:
60 sec forearm plank hold
Rest 45 seconds
Deadlift x (1. 5@40%, 2. 5@50%. 3. 5@60%)
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds

B. 10 min total
Five sets against a 60 second running clock of:
Russian Kettlebell Swings x 10 reps (53,70#)
Burpees x Max reps in remaining time within the min
Rest 60 seconds between rounds.
Score is number of burpees completed during the workout.

Wednesday

“Don’t aim for success if you want it; just do what you love and believe in, and it will come naturally.”
David Frost

Community: encouragement through spirit and hope.  Today, Kirsten ran with Ellen to help her finish her run in the rain.

Community: encouragement through spirit and hope.
Today, Kirsten ran with Ellen to help her finish her run in the rain.

WOD:
A.
3 sets of:
Strict Shoulder Press x (1. 5@40%. 2. 5@50%. 3. 5@60%)
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
Partner leg tosses x 15-20
Rest 45 seconds

B.
Three rounds for time of:
Power clean and jerk x 10 (95,135#)
Walking Lunge x 20 reps *10 per leg
200 Meter Run

Tuesday

“Can you acknowledge that you, and you alone, are in the driver’s seat? Can you silence that inner voice and genuinely believe that each “failure” presents a new opportunity to dig in and overcome that obstacle? When you get kicked to the ground, do you get up because you have to or because you are hungry to regroup and move on to the next challenge?
A Case for the 11th Fitness Domain: Self-Confidence

IMG_5197

WOD:
A. Take 12-15 minutes to work on handstand kickup/hold progressions
kick up to handstands/ walk
*use mat and partner for spotter or wall

B. 12 min, 6 min per movement.
Partner Sled push/ Tire flip 2-3 person teams
1 min: Partners flip tire back and fourth 1 rep at a time
1 min: 1 partner pushes sled down, partner 2 pushes back, partner 3 pushes back down

Monday

i just felt like runningWOD:
A. Three sets of:
200 Meter Run
Rest 2 minutes

B. Three sets of:
400 Meter Run
Rest 3 minutes

Friday

you against youWOD:
Six sets of:
Against a 2 minute running clock, complete the following:
200m Run
Push-Ups x Max Reps
Rest 2 minutes between sets

Thursday

Join HCF and friends for our March/April Bring A Friend workout this Saturday, March 29th! A great time to get motivated with like minded individuals to get your spring fitness started right!
10:30am: CrossFit Kids FREE workout!
11am: Adults FREE workout!

WOD:
A. Three sets of:
Back Squat x (make up what you have missed: 555,333,531)
Rest 60 seconds
Strict Pull-Ups x 6-8 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
Kettlebell Swing-Taters x 20 reps (35,53#)
Wall/box climb Climbs x 5 reps

Wednesday

“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you’ll be a success.”
Albert Schweitzer

Our performance group is working on Benchpress and Chest to bar variations alongside our group CrossFit class!

Our performance group is working on Benchpress and Chest to bar variations alongside our group CrossFit class!

WOD:
A. 3 sets of:
Deadlift x (Make up what you have missed: 555,333)
Rest 45 seconds
Plank from elbows x 60 sec.
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds

B. AMRAP 8 min:
10 box jump overs (20,24)
10 toes-bar