Workouts

REMEMBER CF HARBOR EAST IS CLOSED TODAY FOR CHIPPER FOR A CAUSE. ALL ATHLETES ARE WELCOME TO GO TO FED HILL! Partner WOD 25 Synchro KB Swings 50 Cal C2 Bike (Split between partners) 75 Pull ups (Split between partners) 100 Cal Row (Split between partners) 200 M Run (each partner runs 200 M relay style)  **Split between … Read more

Strength/SkillBuild to a heavy load in this complexHang Squat Clean + Split Jerk + Squat Clean + Split JerkThen Hit that load 3 more times WOD8 rounds6 Box Jump Overs6 Thrusters Rest 2 minutes 6 Rounds6 Weighted Box Step Ups12 Wall Balls 15 minute Time Cap Fitness: 75/55Performance: 95/65Open: 115/75 SAVE THE DATE:May 11th: Chipper for … Read more

On Monday May 27th, Industry Athletics will honor all the men and women that have fallen in the line of duty by participating in “Murph”, a hero WOD that specifically honors Navy Lieutenant Michael Murphy who was killed in Afghanistan June 28th, 2005. On August 18, 2006 Crossfit main site wrote: “This workout was one … Read more

WODEvery 6 minutes complete 16 DB Snatch 14 Burpees over the DB12 Toes to Bar 200 M Farmers Carry with KB (heavy)4 Rounds SAVE THE DATE:May 11th: Chipper for a CauseMay 27th: Memorial Day Murph

When CrossFit Harbor East coach and athlete Carey Taylor gives a rundown of her normal day, you wonder where she has time for sleep, let alone a life. The CrossFiitter turned Olympic weightlifter’s alarm goes off at 5.30am. She’s in the office as COO of a financial company by 7am for an 11-12 hour day, … Read more

Strength WOD1 and 1/4 front squatwork up to 80% of 1 RM Squat clean for 3 sets of 2 WOD27-21-15-9Hang CleanFront Squat50 Doubles after each round Fitness: 75/55Performance: 95/65Open: 115/75 15 minutes Time Cap Fitness: 75/55Performance: 95/65Open: 115/75 SAVE THE DATE:May 11th: Chipper for a CauseMay 27th: Memorial Day Murph

Skill WODEven minutes 10 Second Chin over the bar hold 10 Second Negative Odd Minutes 10 Single arm DB Rows (10 each arm)  WODEvery 2 minutes for 12 minutes10 Deadlifts ___ Cals on RowerMax Push ups Fitness: 135/95 (10 Cals)Performance: 185/125 (12 Cals) Open: 225/155 (15 Cals)  SAVE THE DATE:May 11th: Chipper for a CauseMay 27th: Memorial Day Murph

Strength WOD1 Strict Press 1 Push Press 1 Push Jerk Take 12 minutes to find a heavy load from the rack “Black Attic” 400 M Run 20 Strict Press400 M Run25 Push Press400 M Run30 Push Jerks400 M Run-For Time- Fitness: 95/65Performance:115/75Open: 135/95 DRIVE2 min EMOM for 12 minutes EVEN: 15/12 Cals Row ODD: 16 Glute Bridge Single Arm DB … Read more

CAPACITY9AM at CFH OPEN GYMCFH 9AM-NoonCFHE 1-3PM SAVE THE DATE:May 11th: Chipper for a CauseMay 27th: Memorial Day Murph

CF Strength WOD2 Hang Squat Cleans + 2 Front Squats 15 minutes to find a heavy load  CF WOD10 Hang Squat Cleans 40 Doubles AMRAP 10 minutes  Fitness: 75/55Performance: 95/65Open: 95/65 DRIVE0-102-4-6-8-10…climb the ladderWall BallHanging Knee Raise (2 of each, then 4 of each) 10-20 10 Bentover DB Row Bear Crawl while pushing a DBall (to orange pole)15 Sit upsBear … Read more