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

Tuesday

vince
WOD:
A. 3 sets of:
Russian Kettlebell Swings x 15-20 reps
Rest 45 seconds
Goblet Squats x 10-15 reps
Rest 45 seconds
Shoulder Press x (Make up what you have missed: 555,333,531)
Rest 45 seconds

B. 13 min total.
Against a 3-minute running clock, climb as high as possible through the following ladder:
1 Thruster (65,95#)
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.

Rest 2 minutes between sets, and complete a total of three sets, beginning back from rep 1 each set.

Monday

“Starting today, I want you to catch yourself and acknowledge all the things you are doing right, specifically sport-wise. During your training, when you are at practice, and at the end of the day, purposely look for all the things you did right. We live in a negative-oriented world, and there are more than enough people out there who will be more than happy to point all the things you are doing wrong. And many of them already do so without even asking you! If you want to develop rock solid self-confidence, you’ve got to take control of your focus and look for all the things you are doing right.”
How to Build the Self-Confidence of a Champion

IMG_5114

WOD:
In teams of four, complete four sets of the following circuit for max reps/calories:
60 seconds of Jumping Lunges
30 seconds rest
60 seconds of KB/DB push press with both arms.
30 seconds rest
60 seconds of Ball slams
30 seconds rest
60 seconds of Rowing (calories)
90 seconds rest