Come on out and bring a friend to our March Bring a Friend Community workout, this Saturday at 4pm! More INFO WOD: 10-8-6-4-2 reps for time: Power clean (115, 185#) Burpee bar hop Front squat (same weight as power clean) GHD/abmat situps Push Jerk (same weight as pc/fs) *all barbell movements are the same weight, […]
How We Learn ESSAYS | BY LISBETH Skill: 10-15 min of gymnastics kipping. – WOD: P1. Begin with barbell warmup of each lift: 3-5 x each-Shoulder press, push press, push jerk P2. 10-15 min. choose 1 lift (SP, PP, PJ) whichever is weakest lift. & go 1 rep at a time, increasing loads working on form and
Coaches Corner Welcome to the first installment of the HCF Coaches Corner! Each Sunday one of the HCF coaches will make a blog post to talk about whatever they have on their minds to share with the community! ‘Going through the motions’- By Shaun. go through the motions (idioms dictionary) Fig. to make a feeble effort
IU Students! Visit us this afternoon (2:30pm) at the Arboretum for a Campus throw down WOD! Skill: Review Kettlebell hang power clean and press WOD: P1. Shoulder Press 5 rounds x 2 reps. *increase weight each round to a 2 rm strict press- touch and go off shoulder. (10 min.) P2. 3 rounds for time:
Skill: Kettlebell Hang Power Clean WOD: Deadlift 3-3-3-3-3 *increasing each round to a solid 3 rep touch and go. ~85-90% for final 3. Between each working set of deadlifts perform 10 GHD sit-ups.
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%.
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′
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
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
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
