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.