Blog Search

WOD 4.17.17

By: 0

Function:

A. Deadlift
20 minutes to build to a heavy 3

B. Push Press
12 minutes to build to a heavy 3

Fitness & Performance:
Deadlift
20 minutes to build to a 1RM

B. Jerk
12 minutes to build to a 1RM of either a push jerk or split jerk, whichever allows you to do a heavier weight

Conditioning:
5 min AMRAP
Function= Lying Leg Raises or hanging knee raises
Fitness= Toes to rings
Performance= Toes to bar

WOD 4.16.17

By: 0

Happy Easter! ~From the HJ Team

Conditioning:

Done in teams of 2:

3 Rounds for time (8 minute cap):
15 Calories, Assault Bike
15 Power Snatch (KBS, 75/55 for fit and perf)

For time (8 minute cap)
40 Handstand Push-ups (Banded Push-ups, regular push-ups)
20 Back Squats (135/95, 185/135, 225/155)
10 Rope Climbs, 15 ft

4 Rounds for time (8 minute cap):
11 Burpees
9 Wall Balls (14/10, 20/14, 20/14)

*Rest 3 minutes between workouts

WOD 4.15.17

By: 0

Keep calm and Hop on.” ~ The Easter Bunny

There will be a 9:15AM community WOD, bring your friends!! We will have an Easter egg hunt warm up with great prizes!

Conditioning:

20 minute AMRAP:
200m run or row or 0.3 miles on the bike
20 hand release push-ups
20 Pull-ups (function=ring rows)
20 Box Jumps (20/16, 24/20, 30/24)- people may also do box step-ups
20 Toes to bar (abmat sit-ups or hanging knee raises, toes to rings)

WOD 4.14.17

By: 0

“I really don’t think that the world needs borders.” ~ James Shuter

Function:
Hang Power Snatch
20 minutes to build to a 3RM

Fitness & Performance:
Squat Snatch
20 minutes to build to a 1RM

Conditioning:
Function
“Franny”
21-15-9
Thrusters
Ring Rows

Fitness & Performance
“Fran”
21-15-9
Thrusters
Pull ups

WOD 4.13.17

By: 0

“And the haters gonna hate, hate, hate, hate, hate. Baby, I’m just gonna shake, shake, shake, shake, shake. I shake it off, I shake it off .” ~ Taylor Swift

25 minute AMRAP at aerobic pace:
10 DBall Ground over shoulder (30, 40, 80# ball or tire flips)
500m or 0.6 miles on bike
10 box jump step downs (20/16, 24/20, 24/20)
10 yard bear crawl
500m or 0.6 miles on bike
1 minute front leaning rest (performance= on rings)

WOD 4.11.17

By: 0

“You are a diamond dear, they cant break you.” ~ Pravinee Hurbungs

CrossFit Rx Class

 
20 minute AMRAP at aerobic pace:
400m row or run or 0.5 miles on the bike
8 KBS (1/0.75 pd, 1.5/1 pd, 2/1.5 pd)
15 abmat sit-ups (all levels)
400m row or run or 0.5 miles on the bike
10 Ball slams (10, 20, 30)
40 Double-unders (80 singles, 60 SU/DU combo)

WOD 4.10.17

By: 0

All our dreams can come true, if we have the courage to pursue them.” ~ Walt Disney

CrossFit Rx Class

Function:
Front Squat
20 minutes to build to a 3RM

Fitness & Performance:
Front Squat
20 minutes to build to a 1RM

Conditioning:
Function
“Split Grace”
30 KBS (1/0.75)
30 Push Presses (65/45#)

Fitness & Performance
“Grace”
30 Clean and Jerks for time (135/95#)

 

WOD 4.9.17

By: 0

“In training you listen to your body, in competition you tell it to shut up.” ~ Rich Fronning

CrossFit Rx Class

Strength:
4 sets:
A1. 1 TGU (1/0.75, 1.5/1, 2/1.5), no rest
A2. 45 Yard Farmer carry (1/0.75, 1.5/1, 2/1.5), no rest
A3. 3 KB Snatches per side (1/0.75, 1.5/1, 2/1.5), rest 2 minutes

Conditioning:
20 minute EMOM:
Minute 1: 12/9 cals on rower
Minute 2: 7 Chest to bar pull-ups (Ring rows, regular pull-ups)
Minute 3: 15 yard sled push (70/45, 115/90, 160/135# on sled)
Minute 4: 10-15 abmat sit-ups (all levels)