WOD: P1. 10 min: Death by pull-ups. Your choice of strict/kipping/weighted or combo. Try to make it difficult for yourself. P2. Back Squat (deload week) 5x 45%, 5x 55%, 5x 65% *warmup with 3-5 reps of barbell, 35%, then begin working loads. Concentrate on timing down, then explode out of bottom through stand.
Sunday Jan. 5th join HCF and friends for our first Bring A Friend FREE workout for the 2014 year! A great time to get motivated with like minded individuals to get your new year started right! 2pm: CrossFit Kids FREE workout! 2:30pm: Adults FREE workout! More info here WOD: 5 rounds for time: these are
Post by NZ Aesthetics. WOD: P1. Snatch push press from rack. 3 rounds x 3 reps. increasing load each round, getting comfortable with staying connected through bar and bringing bar back to back rack. *warmup with 2-3 reps @ barbell & lighter loads. P2. Snatch pull + burgener warmup skill work. 10 min clock: work on
Over time, as we add layer upon layer of these so-called little things, we reach our goals. It’s the little things, done with intention, that create a form of ourselves often unrecognizable as the person we used to be. Will you choose today to take that first little step toward a new you? Living Intentionally:
“The period between Christmas and New Year’s can destroy your fitness. Proceed with caution. The week between Christmas and New Year’s is the Death Valley of fitness. I’d wager more pounds are gained and more fitness lost in this period than during any other eight-day stretch of the year that isn’t spent on an all-inclusive
Sat. 28. Final day of Paleo Challenge. 10a: Olympic Lifting- Clean and Jerk 11a: Team WOD Sun. 29. possible open gym at 4pm-ish.
WOD: Alternating Tabata: 20 on x 10 off x 8 rounds total (12min.) 1. Air squat 2. pushups 3. double-unders
“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.” ― Vince Lombardi WOD: P1. EMOTM until working sets cannot be accomplished or 10 min max: 1 weighted pullup (or least assistance possible) + 2 non-weighted strict pull-ups (or slightly
NOON Only! 12 Days of Christmas Eve WOD 1 Clean & Jerk (115,185#) 2 Muscle-Ups/ 6 strict pull-ups 3 Box Jumps (24,30″) 4 Pistols (2/leg) *scale using cage or 8 air squats 5 Burpees- partners complete together 6 Toes to Bar 7 Handstand Pushups 8 Partner Ball Slams (14/20#) 9 Wall Ball (14/20#, 10′) 10
Paleo Challenge Conditioning WOD Re-Test: Filthy 50 (scale to 40,30,20 as needed) Goal is sub 30 min: For time: 50 Box jump, 20/24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 35,53# 50 Walking Lunge Steps- total 50 Knees to elbows 50 Push press, 30/45# 50 Back extensions 50 Wall ball shots, 14/20# 10′ 50
