• WOD Wed 5-3-17

    CROSSFIT

    STRENGTH 
    E2MOM Over Head Squat (from rack)
    6 x 3 (start @ 60%) and build To 3rm
    WOD
    3 Rounds for time (cap 15)
    8 OHS (95/65) 
    8 Toes to bar
    8 Thrusters (95/65)
    3 Wall walks
    * No dropping bars from OH on any movement

    HIT-CON

    7 Circles of Hell
    Use the first three as warm-up for people, break up into groups so the bikes don't get overloaded.

    Row for Watts, start at a comfortable cruise pace, every 30s increase the wattage by 50. Go until you can not maintain the minimum wattage for the 30s.

    Ride for Watts, same as above.

    Bottom to Bottom Tabata (together).

    Sled Drag to smoke. Load 45/35/25 on sled and run down street. When you drop from jog to walk, stop. Count to 30 and run back.

    800m with Heavy Slamball.

    Out and Back Sled Push, 
    For Time
    40' out and back, 
    80' out and back, 
    rest exactly 1 minute and repeat.

    Goblet Squat Up/Down Sally

  • WOD Monday 5-2-17

    CROSSFIT

    SKILL
    12 minutes to build to a heavy complex of
    3 deadlifts + 2 power cleans
    WOD
    With a running clock
    amrap 9:00
    60 mtn climbers
    20 front rack lunges (115/75)
    when the clock hits 12:00
    For Time:
    50 Pistols (one leg squats)

    HIT-CON

     AMRAP (as many rounds as possible) in 25:00
    100m Farmers Carry, 70lbs/53lbs
    15 ring rows
    20 KBS
    25 AbMat Sit-ups

  • WOD Mon 5-1-17

    CROSSFIT

    Spend 15 minutes build to a heavy 5 RM BS.
    Then For Time:
    5 Back Squats at above weight
    15 Air Squats
    100m Run
    Rest 1 minute, reduce weight by about 7%
    10 Back Squats at new weight
    15 Air Squats
    100m Run
    Rest 1 minute, reduce weight by about 7%
    15 Back Squats at new weight
    15 Air Squats
    100m Run
    Rest 1 minute, reduce weight by about 7%
    20 Back Squats at new weight
    15 Air Squats
    100m Run
    Rest 1 minute, reduce weight by about 7%
    25 Back Squats at new weight
    15 Air Squats
    100m Run
    Rest 1 minute, reduce weight

  • WOD Sun 4-30-17

    CROSSFIT

    9a Sunday Service (3 WOD competition prep / advanced workouts)

  • WOD Sat 4-29-17

    CROSSFIT

    “Partner WOD”
    AMRAP in 30 min of:
    20 Deadlift 225/155
    30 Ring Dips
    400m Waiters Walk 53/35 
    Finisher:
    Max Team kbs in 3 min

    HIT-CON

    Coaches Choice

  • WOD Fri 4-28-17

    CROSSFIT

    Open Gym Fridays

    1. Open Gym

    2. Coaches Choice WOD

    3. Board WOD

    4. Team WOD 530p

  • WOD Thurs 4-27-17

    CROSSFIT

    Strength/Skill
    Build to a max 3-position Power Clean (floor/below knee/above knee).
    Rest, then...
    For time: 

    125 Double-unders
    75 Air Squats
    25 Hang Power Cleans, 165lbs/115lbs
    75 Air Squats
    125 Double-unders
    extra
    2 sets of:
    1000m Run @ 1-mile pace
    Jog 200m
    800m Run slightly faster than 1000m pace
    Jog 200m
    500m Run hard
    Walk 200m
    300m Run SPRINT
    Walk 200m
    Rest 2:00 and repeat

  • WOD Wed 4-26-17

    CROSSFIT

    AMRAP 25
    100m Farmers Carry, 70lbs/53lbs 
    15 ring rows
    20 KBS 
    25 AbMat Sit-ups

    HIT-CON

    WOD
    21-15-9
    Heavy KBS
    Box Jump
    Push Up

  • WOD Tues 4-25-17

    CROSSFIT

    Strength 
    Back Squats: 3-3-3-3-3; start @ 75% of your 1RM and build.
    Rest, then...
    WOD
    400m Run
    30 Alternating DB Snatch, 50lbs/35lbs
    20 Handstand Push-ups
    10 Back Squats, 225lbs/155lbs
    400m Run
    10 Back Squats, 225lbs/155lbs
    20 Handstand Push-ups
    30 Alternating DB Snatch, 50lbs/35lbs
    400m Run
    Accessory / Additional work
    For Quality:
    20 Wall Climbs
    3 sets of:
    12 Dumbbell Hammer Curls
    12 Hanging Windshield Wipers

    HIT-CON

    5 Rounds for Time of
    400/300m Run
    5 Pull Ups 
    10 Burpees

  • WOD Mon 4-24-17

    CROSSFIT

    Skill 

    Work on rope climbs Adv -leglessInt- rope climbBeg -rope pull ups 5 sets at a walking pace

    10 EMOM Snatch + hang squat snatch + OHS [b2h]

    WOD

    21-15-9

    S2OH [ 155/105-135/95-115/75-95/65]

    HR push up 

    Right into 16-9-6

    DL [use same weight]

    C2B 

    Then 3 rounds

    4 Snatch [same]

    2 Rope climbs For time

  • WOD Sunday 4-23-17

    CROSSFIT

    SUNDAY SERVICE 9a

  • WOD Sat 4-22-17

    HITCON 

    8am Hike

    CROSSFIT

    400M Run
    50 Hand Release Push Ups
    400M Run
    50 Ball Slams
    400M Run
    50 Sit-ups
    400M Run
    50 lateral box jumps (24/20)
    400M Run

  • WOD Fri 4-21-17

    CROSSFIT

    Open Gym

    Coaches Choice WOD

    530p Team WOD / Masters Regional Qualifier WOD

  • WOD THurs 4-20-17

    CROSSFIT

    A.
    6×1
    1 Hang Snatch
    +
    1 Snatch
    You may go up in weight if your coach allows. I want you guys focusing on technique, the heavy weight will come as the technique does.
    A2:
    For Time:
    1,000M Row
    then,
    5 Rounds
    10 Overhead Squats 95/65
    10 Ring Push ups

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