WOD

“Q&A With Bob Harper” CrossFit Journal preview video [wmv] [mov] WOD: P1. Shoulder Press: 5@75%. 3@85%. 1+@95%. P2. 1 Rep Max height Box jump (compare)

“If what you did yesterday seems big, you haven’t done anything today.” -Lou Holtz Congrats to Dillon Cole for entering the US Navy this afternoon. Dillon has been a member here at HCF since the fall of 2010 and has grown physically, mentally and has matured into a very hard working man. He is part

“The only discipline that lasts is self-discipline.”  – Bum Phillips WOD: P1. Back Squat. 5@75%. 3@85%. 1+@95%. P2. 3 rounds or 10 min: 20 Back Squat (75,115#) 20 Toes-Bar 20 Double-under

WOD: “Death by Power Clean” 1 Power clean on the first minute, 2 the second, 3 the third…continue for 15 minutes.  If you are unable to complete the prescribed reps inside of the minute start back at 1 and continue up the ladder again. (105,155#)

WOD: AMRAP 12 min: 200 m. Run, 21 Toes-Bar, 12 Double-under

WOD: P1. work up to heavy single split jerk. P2. AMRAP 5 min: Wallball (14,20#-10′)

“Killing The Fat Man: Episode 1“, free CrossFit Journal video [wmv] [mov] [HD mov] WOD: P1. Accumulate 30 total strict pull-ups with least assistance possible. P2. Deadlift: work up to a set of 3 @ 85%. Then 5×5 @ 55%.

“Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.” – Knute Rockne Great work to our women who competed over the weekend at the GLOC event! Awesome opportunity to see the CrossFit community support EVERYONE, no matter what age, shape or

Here is the WOD for today..  

“Defining Functional Movements” with Todd Widman – video [wmv] [mov] WOD: ‘Running Jackie’ 800 m. Run 50 Thursters (30,45#) 30 pullups