Thursday

“There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them.”

WOD:
LuRong Paleo Challenge WOD 2
9 Min AMRAP:
Complete as many reps of possible in the time limit of the following movements:
Ground to Overhead (G2OH)
Bar Facing Burpees
see previous results here

MEN’S Movement Details

Level III (3)
20 G2OH- 95 lbs
7 Bar Facing Burpees
15 G2OH- 135 lbs
7 Bar Facing Burpees
10 G2OH- 155 lbs
7 Bar Facing Burpees
5 G2OH- 185 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs
Level II (2)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 75 lbs
7 Bar Facing Burpees
10 G2OH- 95 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs
Level I (1)
20 G2OH (Med Ball)- 20 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115 lbs

WOMEN’S Movement Details

Level III (3)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 85 lbs
7 Bar Facing Burpees
10 G2OH- 105 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs
Level II (2)
20 G2OH- 45 lbs
7 Bar Facing Burpees
15 G2OH- 55 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 105 lbs
Level I (1)
20 G2OH (Med Ball)- 14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 35 lbs
7 Bar Facing Burpees
10 G2OH- 45 lbs
7 Bar Facing Burpees
5 G2OH- 65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 85 lbs

Wednesday

LAst RepWOD:
A. Shoulder Press 5×2.
*start around 75-80% of 1rm and build 5% per set of 2 to 100%+.

B. LuRong Paleo Challenge WOD #1
13 Minute AMRAP:
10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.

4 Minutes of Max Calorie Row
1 Minute Rest
3 Minutes of Chest to Bar Pull Ups
1 Minute Rest
2 Minutes of Back Squats
1 Minute Rest
1 Minute of Shoulder to Overhead

See previous results here

Men’s Movement Details
Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 165 lb Back Squat
1 Minute Rest
1 Minute- 135 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead
Women’s Movement Details
Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 80 lb Back Squat
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 45 lb Shoulder to Overhead

 

 

Tuesday

Birthday Suits Tailored Here

WOD:
A. Snatch skill work:
1. Snatch segment pull: floor-below knee-thigh-hip (pockets) + finish (VERTICAL TORSO)
2. Hang snatch: pockets (vertical torso)- up shrug- scarecrow-muscle snatch+ snatch progressions
B. EMOM x 12 min. adding weight every 3 min.
1 snatch segment pull. (pause at below knee- midthigh- hip+ finish) + 1 snatch from hang
min 1-3: light weight
min 4-6: mod weight
min 7-9: mod heavy
min 10-12: heavy
C. GHD situp skill work:  situp from a parallel to ground position to extended- if capable.
then perform 2-3 rounds per person of 10-25 reps per set depending on ability level.

Monday

Thank You!
We celebrated 4 years of awesome!
A couple weeks ago we celebrated our 4-year anniversary! We are excited to be thriving because of the commitment, dedication, and value you have for health and wellness. In addition, our coaching staff works extremely hard to ensure our core values are upheld to maintain a respectful, hard-working community. Here’s to a lifetime of CrossFit!
See the rest of HCF’s Fall Newsletter!

WOD:
A. Back Squat 5×2
*start around 75-80% of 1rm and build 5% per set of 2 to 100%+

B. 1 round for time:
Run 600m. *scale to 400
50 air squats
30 pushpress (75,115#) *scale to around 55% of pp or 65% or sp
previous results here

Friday (Halloween)

boo-beesWOD:

A. Back Squat 5×3.
*start around 70% of 1rm and build 5% per set of 3 to 91-95%+ by your last set.

B. ‘Pumpkin Mash’
AMRAP 10 min: All movements performed with medicine ball, if at anytime you drop your medball perform 5 penalty burpees immediately before moving on.
100m. Run (carry ball)
10 wallball (14/20# 10′)
10 medball-chest (knees-elbows/knees-past 90), with medball between legs