Thursday

Olympic lifts are very technical lifts. To improve, see Shaun about upcoming olympic lifting events or attend olympic lifting classes most Saturday mornings at 10am.

Olympic lifts are very technical lifts. To improve, see Shaun about upcoming olympic lifting events or attend olympic lifting classes most Saturday mornings at 10am.

WOD:
A. Snatch skill work

B. EMOTM x 10 min:
1 high hang snatch + 1 below knee snatch
*can be power or full
*add weight EOM. Goal is to go heavier than Tues.Jan5.

Wednesday

The 6:45 class works on handstand pushups, a movement included in Open workout 15.4. The 2016 CrossFit Open begins February 25 and includes both Rx and Scaled divisions. Register today!

The 6:45pm class works on handstand pushups in the open workout 15.4; the left picture is scaled and the right is standard, Rx. The 2016 CrossFit Open and HCF’s Friday Night Throwdowns begin February 25; join the throwdown and Get registered today!

WOD:
15.4: Complete as many reps as possible in 8 minutes of:
3 handstand push-ups *Scaled: utilize downdog pushup/ box/ 1-2 abmat as needed
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean Rx: 185 lb./ scaled: 115#
Women clean Rx: 125 lb./ scaled: 75#

Monday

OpportunityWOD:
A. EOMOTM: Back Squat 10-8-6-4-2 reps.
% based off 3rm from last training cycle:
10@40-50%, 8@50-60%, 6@60-70%, 4@70-80%, 2@80-90%.

B. Complete as many rounds and reps as possible in 6 minutes of:
3 Dumbbell Ground to Overhead (KB or DB-Alt arms.)
3 Burpees
6 Dumbbell Ground to Overhead
6 Burpees
9 Dumbbell Ground to Overhead
9 Burpees
12 Dumbbell Ground to Overhead
12 Burpees

 

Friday

growWOD:
A. EOMOTM x 10 min (5 rounds)
10-8-6-4-2 push press. Increasing weight each round to a solid heavy double pushpress. Use these % from your 3rm strict press from last cycle if possible:
10@60-70%, 8@70-80%, 6@80-90%, 4@90-100%, 2@110-120%

B. AMRAP 5 min: Ascending ladder
5 double unders, 2 box jumps (24,20)
10 DU, 4 box jumps
15 DU, 6 box jumps
20 DU, 8 Box jumps
25 DU, 10 box jumps… etc.

Thursday

"The wall ball drill comprises two highly functional classical weightlifting movements brought together at light loads and extended duration to create a super—potent metabolic conditioning tool with an enormous potential for increasing athletic performance.” - Greg Glassman

“The wall ball drill comprises two highly functional classical weightlifting movements brought together at light loads and extended duration to create a super—potent metabolic conditioning tool with an enormous potential for increasing athletic performance.” – Greg Glassman

WOD:
In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
Burpees

Rest 3 minutes

In teams of two, alternate every 10 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots (20# 10′, 14# 9′)

Wednesday

Shaun demonstrates the rack position for shoulder press for his On Ramp class. Want to get started with CrossFit? Sign up for On Ramp today!

Shaun demonstrates positioning for the shoulder press in On Ramp class. Want to get started with CrossFit and learn movements like this? Our next On Ramp starts Monday at 9am.  Sign up today!

WOD:
A. Power Clean + push jerk skill work
B. EMOTM x 10 min: 3 pos. power clean + push jerk
1 high hang PC + 1 below knee PC + 1 floor PC + 1 push jerk
Add weight EOM. Goal today is good positioning with light-mod load.
You should NOT be failing reps due to weight.

 

Tuesday

Chloe knocks out thrusters, in Open WOD 12.5 in preparation for the start of the CrossFit Open in 44 days!

Chloe knocks out thrusters, in Open WOD 12.5. This is preparation for the start of the CrossFit Open in 44 days!

WOD:
Open WOD 12.5: AMRAP 7 min.
Rx:
3 thrusters (100/65#), 3 chest to bar pullup
6 thrusters, 6 CTB pullup
9 thrusters, 9 CTB pullup
… continuing adding 3 each round until 7 min.

Scaled:
3 thrusters (65/45#), 3 pullups* scale as needed with bands/ring rows
6 thrusters, 6 pullups
9 thrusters, 9 pullups

Monday

successful peopleWOD:
A. Hand stand skill work
1. Box handstand hold:
2. Box Handstand walk drill
3. Wall walk to handstand hold

B. Handstand pushup negatives

C. Alternating Tabata: 20 on x 10 off x 8 (4 min)
Hollow Hold
Arch Hold