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  • Tuesday, 6/27/17

    CrossFit WOD Class Strength: Close Grip Bench Press, 10-10-10 WOD: 10 Sets of: 250m Row (set Rowers to count down from 250 meters) Rest 1 minute between sets *If there are more than 6 people in class, use the “you go, I go” system * …

  • Monday, 6/26/17

    CrossFit WOD Class Skill: 3x100m lengths (switch at 50m) one arm farmers carry, one arm overhead carry (dbs or kbs) build to a heavy set. WOD: For time: 100 Wall ball (20/14) 100 Sit-ups 100 Double unders L1: half the reps, Light wall ball, single …

  • Weekly WODs – 6/26 to 7/1

    Monday, 6/26/17 CrossFit WOD Class Skill: 3x100m lengths (switch at 50m) one arm farmers carry, one arm overhead carry (dbs or kbs) build to a heavy set. WOD: For time: 100 Wall ball (20/14) 100 Sit-ups 100 Double unders L1: half the reps, Light wall …

  • Saturday, 6/24/17

    CrossFit WOD Class Strength: 3x100m Farmer’s Carrys, build to as heavy as you can by the 3rd set with no drops. WOD: “The CFHC time trials” NEW BENCHMARK! For time: 1k row 100 burpees 1 mile run * Top female and male athletes get an RX …

  • Friday, 6/23/17

    CrossFit WOD Class WOD: “The Chief” Max rounds in 3 minutes of: 3 Power Cleans 135/95# 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Score is rounds+ reps for EACH cycle. *scale as necessary Accessory: 3×10-15 glute ham raise on …

  • Thursday, 6/22/17

    CrossFit WOD Class Skill: Bar muscle ups- Work on progressions. If you have them down, rock out 5x ME sets. Score will be total BMU’s for the day. WOD: In front of a clock set for 12 minutes: 1 minute of double-unders 1 minute of …

  • Wednesday, 6/21/17

    CrossFit WOD Class Strength: Hang Squat Clean – work to a heavy single in 12 minutes. WOD: 5-10-15-10-5 reps for time of: Overhead squats 115#/75# Toes to Bar L1: 45#/35#, knees to elbow L2: 75#/55#, TTB or knees to elbow America’s Finest Boot Camp As …

  • Tuesday, 6/20/17

    CrossFit WOD Class Strength: 7 EMOM- 3 Deadlifts starting @60% increase weight if deemed fit. Score will be heaviest weight for the day. WOD: 3 rounds for time: 21 Kettlebell swings 53#/35# 15 box jumps 30″/24″ 9 Ball Slams 40#/30# Run 400 meters L1: 26#/18#, …

  • Monday, 6/19/17

    CrossFit WOD Class Warmup: Review ghd sittup, if you haven’t done these in last month, do partial range. Skill: 5 Sets of 5 Strict HSPU, 10-15 GHD Sittup (back and forth, NFT but keep moving). WOD: 10 Minute AMRAP laddering up by 3’s (3,6,9..) Thrusters …

  • Weekly WODs – 6/19 to 6/24

    Monday, 6/19/17 CrossFit WOD Class Warmup: Review ghd sittup, if you haven’t done these in last month, do partial range. Skill: 5 Sets of 5 Strict HSPU, 10-15 GHD Sittup (back and forth, NFT but keep moving). WOD: 10 Minute AMRAP laddering up by 3’s …

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