Archives For squat

tuesday

hanley —  March 18, 2014 — Leave a comment

dustin kile

Sign up for our Overhead Movement and Mobility Camp this Sunday, 23rd from 1-3:30 PM! Click Here to Register Now!

Workout of the Day
Fitness WOD:
10 min AMRAP of:
60 Burpee over Kb
30 Goblet Squats
30 Pull-ups/Ring Rows

Fitness Strength:
14 min alternating EMOM w/ Accessory Work
OR
CrossFit Games Open Workout 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lb / 90lb)
10 Muscle-ups

Performance Accessory:
10 min alternating EMOM of Strength Work

Post your results on the Whiteboard.

friday

hanley —  January 3, 2014 — Leave a comment

Workout of the Day
Fitness Strength:
10 min EMOM of:
10 Heavy Kb Swings
2×5 Turkish Get-ups

Fitness WOD:
Prison Rules: 3 reps every :15 for 16 intervals, 1 min rest in between rounds of:
Wallballs
Flip Squats
Burpees

OR

Performance Strength:
3×5 Drop Snatches
3×8 Barbell Row
3×8 Snatch Grip Military Press

Performance WOD:
Prison Rules Block complete 3 reps every :15 for 16 intervals, 1 min rest in between rounds of:
Snatch 95/65
C&J
Thruster

Post your scores to the Whiteboard.

thursday

hanley —  January 2, 2014 — Leave a comment

Click above for a few warm up drills for the snatch, you can use this with the barbell prior to the EMOM!

Workout of the Day
Fitness Strength:
3×10 Knee Raises on Pull-up Bar
3×5 Delt Raises
3×5 Kb Row
3×10 Kb Goblet Squats to Box

Fitness WOD:
20 min AMRAP of:
1 Wall Walk
5 Assisted Pull-ups/Ring Rows
10 push-ups
15 Air Squats

OR

Performance Strength:
10 min EMOM of:
2 High Hang Snatches
5 min EMOM of: 2 Hang Snatches

Performance WOD:
20 min AMRAP of:
1 Snatch 185/120
5 Pull-ups
10 Push-ups
15 Air squats

Post your scores to the Whiteboard.

tuesday

hanley —  December 31, 2013 — Leave a comment

Reminder! 4:30, 5:30, 6:30 PM CLASSES CANCELLED!

Workout of the Day
Fitness Strength:
7 min to practice DU
Pull-up/Dip Complex

Fitness WOD:
Tabata :20/:10- 8 sets, 1 min rest in between
Squats
Push-ups
Split Squats
Assisted Pull-ups/Ring Rows
Kb Russian Twists

OR

Performance Strength:
5 min to practice DU
Gymnastics Work

Performance WOD:
Tabata :20/:10- 8 sets, 1 min rest in between rounds
Squats
Push Press 65/45
Split Squats
Pull-ups
OHS 65/45

Post your scores 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