Archives For push-ups

Saturday 7.11.14

hanley —  July 11, 2014 — Leave a comment

DCIM100GOPRO

Workout of the Day
Fun Work:
7 min of playing around with the butcher sled and yokes

Partner WOD:
Within 20 min:
Run 200m with partner AMRAP – one partner working at a time
15/10 Medball Get Ups 20#
12 Box Jumps
16 Push Ups
20 Slam Balls (Stop every 5 minutes to run 200m w/ partner then continue with AMRAP)

Post your results to the Whiteboard.

Thursday 6.5.14

hanley —  June 4, 2014 — Leave a comment

DCIM100GOPRO

Workout of the Day
CF Lite Strength:
Cross-Over Symmetry Scap Jacked

CF Lite WOD:
In a team of two, complete the following Tabata for total reps at the end (both partners can work at the same time)
8 rounds of Tabata :20/:10 work:rest ratio w/ 1 min rest in b/w rounds of:
Hand release-push-ups
Double-unders * 3:1 singles sub
OH Lunges
Kb Swings
Sit-ups

Strength:
Cross-Over Symmetry Scap Jacked

WOD:
In a team of two, complete the following Tabata for total reps at the end (both partners can work at the same time)
8 rounds of Tabata :20/:10 work:rest ratio w/ 1 min rest in b/w rounds of:
Hand release-push-ups
Double-unders * 3:1 singles sub
OH Lunges 45/25#
Kb Swings 32/24kg
Sit-ups

Post your results to the Whiteboard.

friday

hanley —  January 31, 2014 — Leave a comment

#430class #crossfithud

Workout of the Day
Fitness Skill:
15 min alternating between Dynamic Exercises

Fitness WOD:
3 reps every :15×16 intervals of:
Medball Cleans
Push-ups
Box Jumps
*1 min rest in b/w rounds

OR

Performance Strength:
Bench Press

Performance WOD:
3 Reps every :15×16 intervals of
Power Snatch 95/65
Power Clean & Jerk
Thruster
*1 min rest in b/w rounds

Post your scores to the Whiteboard.

monday

hanley —  December 23, 2013 — Leave a comment

crossfit

Holiday Hours Reminder:
Tuesday 9:30-11:30 AM Open Gym with guided workout posted
Wednesday CLOSED
Thursday 9:30-11:30 AM Open Gym with guided workout posted 9:30 AM Elements Class
Friday Regular Hours Resume, Elements Classes 7:30 AM & 5:30 PM

Workout of the Day
Fitness WOD:
“12 days of Christmas”
Complete the following workout like the song is sang:
1 wall walk
2 box jumps
3 clapping push ups
4 Russian twists
5 Kb swings
6 burpees
7 broad jumps
8 v-ups
9 goblet squats
10 assisted strict pull-ups
11 wallballs
12 kb lunges
OR
Performance WOD:
“12 days of Christmas”
Complete the following in the order the song is sang:
1 MU
2 Box jumps 38/30
3 HSPU
4 Thrusters 95/65
5 Kb Swings 32/24kg
6 Burpees
7 Broad Jumps
8 K2E
9 OHS 95/65
10 Pull-ups
11 Sit ups
12 pistols

Post your scores to the Whiteboard.

thursday

hanley —  December 12, 2013 — Leave a comment

crossfit karen

FYI, we will be choosing names for the white elephant exchange today and tomorrow!

Workout of the Day
Fitness Strength:
4×5 Bulgarian Split Squats
15 Supermans and 15 Hollow Rocks in between each set
3×10 Front Shoulder Raises

Fitness WOD:
500 m row THEN:
3 rounds of:
20 Push-ups
20 Dips off box
20 V-ups
OR
Performance Strength:
5×2 Back Squat each 3 min to est 2RM

Performance WOD:
“Karen”
150 Wallballs for time 20/14
10″ target for Men and Women

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