Monday
WOD: 5k ROW time trial. (5000 meters)
Skill: Review pistol skill work. WOD: P1. Front Squat 80% x 3 (reps) x 5 (rounds) *warmup to working loads in sets of 2-3 reps at 50,60,70%. P2. ‘1/2 Mary’ AMRAP 10 min: 5 Handstand pushups 10 Pistols (alternating legs) 15 pullups
“Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they’d rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice” -Coach Rippetoe WOD:
Tune in to the Live CrossFit Games Update Show at 7:30 p.m. PT along with continuous coverage on the Games site. Skill: Pistol P2-4. – WOD: P1. Power clean skill work/warmup P2. Power clean 70% x 3 (reps) on the min for 6 min. P3. Partner sled pushes 25m. 1 min. on x 1 min. off x 8 min. total. (light-moderate
Visit us this weekend! Skill: Pistol P1-3. – WOD: 4 rounds for time: 200m. bumper plate carry-2 plates total(25,45#), 20 overhead walking lunges (10 per leg, 25,45# plate), 10 thrusters (95,135#) *everyone has an unloaded bar with bumpers, 3-2-1 Go.. carry both bumpers however you want on the 200m. distance, upon returning use 1 plate
Looking to get started at HCF?! Come visit us this Saturday July 27 @ 11am for our FREE bring a friend community WOD! Skill: Pistols. WOD. P1. Split Jerk skill work. 3x each: Step to 1/4 lunge, jump to 1/4 lunge, strict press, push press, split jerk (emphasize drop) P2. 10-12 min. to develop 1 rep
Skill: Double-unders review. – WOD: 4 rounds for time: 400m. Run, AMRAP 2 min: double-unders *score is double-unders per round + total time.
WOD: P1. Pause back squat (3 sec.) 75% x 3 (reps) x 5 (rounds) P2. Alternating tabata 20 sec. on x 10 sec off x 8 rounds (8 min total) Deadlift (115,185# *scale to ~45%), Handstand pushup (same as last week)
Join us this weekend! Saturday: Gym schedule: 10a- Olympic Lifting. Snatch. 11a- Team WOD. – Field Trips: 8am. Tour Fischer Farms with Dave Fischer! See where and how Fischer farms started and get samples of food! Indianapolis. 3:30pm. Learn to row on the water with Jen Kaido! 4 time national champion and olympian with be teaching
Be more involved with the HCF community and check out our EVENTS! Skill: Double-unders P1-3. WOD: P1. snatch pulling positions: P2. Snatch pull 95% of snatch x 3 (reps) x 5 (rounds) P3. Post core work: accumulate a total of 50 GHD sit-ups (scale to 75 straight leg abmat sit-ups) and 50 GHD hip extensions