Archives For press

Friday 7.11.14

hanley —  July 10, 2014 — Leave a comment

DCIM100GOPRO

Workout of the Day
CF Lite Strength:
Each 2:30 x 8
5 Bulgarian Split Squats/Side + :30 Plank

CF Lite WOD:
For time:
20 Jumping Squats
600 m Run
25 Kb strict press
600 m Run
20 jumping Squats

CF Strength:
Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets
Power snatch + OHS + snatch (2 sec pause in bottom) – 5 sets
Push press + jerk behind neck + jerk (5 sec hold in split) – 5 sets
Jerk dip squat – 5 x 3 @ 80-100% of 1 RM Jerk

3 sets no rest
A1. Supermans x 10
A2. Weighted planks – front/side x 10 sec hold

CF WOD:
For time:
16 Pistols
600 m run
25 HSPU or 25 strict press mod
600 m run
16 Pistols

Post your results to the Whiteboard.

Saturday 6.14.14

hanley —  June 13, 2014 — Leave a comment

DCIM100GOPRO

Workout of the Day
Team WOD:

In pairs, each of you will complete the following 10 Rounds. While one partner is completing their round, the other is hanging from the bar. For every time the partner hanging comes off the bar before the round is complete, both partners will stop and do 3 burpees. Creativity is encouraged.

8 Wall Balls (20#/14#)
8 Kb Swings (32/24kg)
8 Strict Press (95#/65#)

Post your results to the Whiteboard.

thursday

hanley —  December 5, 2013 — Leave a comment

crossfit

Ugly Sweater/Chili Cook Off Holiday Party is Saturday, December 14th @ 7:00 PM. Please RSVP on Facebook, or email event coordinator, lisa@crossfithud.com. We will be picking names for the white elephant exchange on Friday, 12/13.

Workout of the Day
Fitness Strength:
5×3 Back Squats to a Box
15 Hollow Rocks and 15 Superman’s in between each set of Box Squats

Fitness WOD:
3 rounds of 4 min AMRAP of:
5 Push-ups
20 Mountain Climbers
10 Air Squats
*Rest 1 min in between rounds
or
Performance Strength:
5×3 Front Squats Each 3 min to Est. 3 RM

Performance WOD:
3 rounds of 4 min AMRAP of:
5 Floor Press 135/95
10 Windshield Wipers 135/95 (5 each side)
10 Air squats