Wednesday, April 24th, 2019
Strength WODFront Squat 2/2/2/2(100-105% of 1 RM Clean) WOD“TnT”30 Power Snatches30 Power Clean and Jerks30 Thrusters12 min Time Cap Fitness: 75/55Performance: 95/65Open: 115/75 **WOD courtesy of CFNE ***
Tuesday, April 23rd, 2019
WOD400 M Run 15 Pull up_____ M Row15 Burpees5 Rounds 32 min Cap Fitness: 300 M Performance: 400 M Open: 400 M (chest to bar)
Monday, April 22, 2019
Strength WOD5 Deadlifts 2 Max Effort Broad Jumps5 Rounds Build in load on the DL WOD12-9-6-3-9-6-12Deadlift Hang CleanBox Jump Fitness: 95/65Performance: 135/95Open: 155/105
Sunday, April 21st, 2019
OPEN GYMCFHE 1-3pmCFH 5:30-7:30pm Capacity Class5:30pm
Saturday, April 20th, 2019
Reminder at CFH is closed today for a CF-L1Please head over to CFHE to get your workout in! Crossfit : Partner WOD400 M Run 10 Thrusters 10 Bar Facing Burpees10 Rounds 40 min cap Partner A does a around, then partner B does a round Fitness: 75/55Performance: 95/65Open: 115/75 DRIVEEvery 4 minutes for 12 minutes 20 … Read more
Friday, April 19th, 2019
Strength WOD7 sets building in weight Squat Clean + 2 Split Jerks WOD21-15-9 Power Clean Push Jerk _____ Box Jumps on the minute every minute including the first minute Fitness: (5) 95/65Performance: (6) 135/95Open: (7)155/10515 min Cap
Thursday, April 18th, 2019
WOD5 Strict Handstand Push ups10 Pull ups15 KB Swings ___ C2 Cal Bike 200 M Run 6 rounds 24 min cap Fitness: 15 CalsPerformance: 18 CalsOpen: 20 Cals Pick a progression where 5 strict is relatively quick.For larger classes Athletes will Stagger should be about 1 minute for the C2 Bikes.
Wednesday, April 17th, 2019
Strength WODFront Squats Build up to 100% of Squat Clean weight 2/2/2/2 WOD5 Power Snatch 30 Air Squats ____ M Row 12 min AMRAPFitness: 95/65 ; 300mPerformance: 135/95; 400mOpen: 155/105; 500m **Larger classes should stagger by 1:30-2m to ensure enough space on the rowers**
Guide to Your First Pull up
How many times have you looked at a workout and thought: “But, I can’t do a pull-up!” Too many times to count I bet. Don’t worry though, you’re not alone. For many of our athlete’s pull- ups are the one exercise that seems so far away. To help get you closer to that first pull-up, … Read more
Tuesday, April 16th, 2019
Skill WODEMOM for 10 minutes Even: 5-10 strict Toes to Bar Odd: :15 Dead hang & :15 Second Superman WOD800 M Run 25 Push Press25 Sit ups400 M Run25 Push Press 25 Sit upsFitness: 95/65Performance: 115/75Open: 135/95