Wednesday
LOTs of events coming up here at HCF! Stay updated by looking to our Events Calendar! – Skill: kettlebell Hang power clean and press WOD: 3 rounds for time: 400m. Run, 21 box jumps (20,24”), 21 overhead Squat (65,95#)- scale to ~50-55%.
March 2013
Tuesday
New April On-Ramp schedule is posted and ready for registration! Bring a friend along for our Bring a friend community workout on Saturday March 30, & then they can register for On-Ramp (if they think were cool 🙂 for Monday April 1! WOD: P1. Tabata. 20 seconds on x 10 seconds off x 8 rounds. 30-35′
Monday
Skill: Kettlebell hang power clean and press WOD: 15-12-9-6-3: Deadlift (155,225#) -Scale to ~50-60%. 3-6-9-12-15: Toes- Bar * perform 15 deadlift, 3 toes-bar, 12 deadlift, 6 toes-bar… etc
Saturday
St. Patricks Day is tomorrow: Saint Patrick’s Day or the Feast of Saint Patrick (Irish: Lá Fhéile Pádraig, “the Day of the Festival of Patrick”) is a cultural and religious holiday celebrated on 17 March. It is named for Saint Patrick (c. AD 385–461), the most commonly recognised of the patron saints of Ireland. Todays schedule: 10a: Olympic Lifting. Snatch. 11a: Team WOD 12p: Open WOD 13.2
Friday
Inspiration Skill: Review all box jump skill work from this week. – WOD: 1 min of box jumps (20,24”), 1 min sled pushes with partner, 1 min rest. – 2-3 person teams on sled pushes, then they split up for the box jumps to perform box jumps on their own. Each person should accomplish a
Thursday
Ellie will be staying in Btown for some time, so that means Yoga Classes are back on! Join us Sundays at 230pm! MORE INFO HERE. After a tough week of challenging WODs your body needs to recover. Yoga as ‘active recovery’ is a fantastic rest day activity and is proven to aid your muscles in recovery. This
Wednesday
Lindsey Valenzuela will now be going head-to-head against two-time CrossFit Games champion Annie Thorisdottir on Wednesday for the live 13.2 announcement. Watch LIVE at 8pm HERE. Skill: box jump P1-4ab. – WOD: 5 rounds: 3 weighted pullups (26,44#), 5 strict pullup, 7 kipping pullup (scale to 1,3,5 for beginners- w or w-o weight) goal is to
Tuesday
What Did You Just Say? ESSAYS |BY LISBETH | WOD: P1. AMRAP 8 min: Row 250m., 5 overhead Squats (95, 135#) scale to 50-60% of 1 rm. 2 min rest to switch out plates: P2. AMRAP 8 min: 6 deadlift (155,225#) scale to 50-60% of 1 rm., 6 handstand pushup
Monday
Congrats to Juliana Y. & Liz F. for winning our 6 week paleo challenge! They take home the winnings of $750 for the team! Look for our next Paleo Challenge coming Summer 2013! Skill: Box jump P1-3. – WOD: P1. Pause Front squat (3 seconds) 8 rounds x 3 reps @ 65-75%.(working on sticking point of bottom of squat- emphasize diaphragmatic
Saturday
Saturday Schedule: 10a: Olympic Lifting. Clean & Jerk. 11a: Team WOD- ‘Roy’: 5 rounds. 15 deadlift (155,225), 20 box jump (20,24”), 25 pull-ups Noon: Open WOD 13.1. Come root on your fellow HCF members who are participating in the open every Saturday at Noon for the next 5 weeks!
