Archives For strength

Friday 8.8.14

hanley —  August 7, 2014 — Leave a comment

I'm pleased to announce that @crossfithud started working with the Zionsville High School Girls soccer team at 7 AM this morning! Box jumps, ladder drills, weighted lunges, and 3 rounds for time of 200 m run 10 Burpees

Workout of the Day
CF Lite Strength:
15 min EMOM of:
4 Weighted Step Ups + 4 push-ups

CF Lite WOD:
600 Singles
Then:
Run 800 Meters
Rest 1:1
Run 600 Meters
Rest 1:1
Run 400 Meters
Rest 1:1
Run 200 Meters
Rest 1:1

CF Strength:
15 min to est 1 RM Front Squat

CF WOD:
200 Double Unders for Time- If you are proficient, do 500
Then:
Run 800 Meters
Rest 1:1
Run 600 Meters
Rest 1:1
Run 400 Meters
Rest 1:1
Run 200 Meters
Rest 1:1

Post your results to the Whiteboard.

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.

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.

tuesday

hanley —  May 19, 2014 — Leave a comment

Workout of the Day
Fitness/Performance Strength:
Scap Jacked Strength on X-symmetry

Fitness/Performance WOD:
3 rounds for time of:
400 m run
20 pull-ups
50 air squats

Post your results on the Whiteboard.

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.

thursday

hanley —  January 30, 2014 — Leave a comment

Are you in? Register for the 2014 CrossFit Open Today!

Click Here to Register for the 2014 CrossFit Open

Workout of the Day
Fitness Strength:
Pull-up/Dip Complex + Dynamic strength

Fitness WOD:
2 min AMRAP of: ME ROW (cals)
:30 rest
2 min AMRAP: ME Wallballs
:30 rest
2 min AMRAP: ME Banded Kb Swings
:30 rest
2 min AMRAP: ME reps Burpees
:30 rest
2 min AMRAP: ME Abmat Sit-ups
then
Performance Strength:
Pull-up/Dip Complex+ Gymnastics Skills

Performance WOD:
2 min AMRAP of: ME ROW (cals)
:30 rest
2 min AMRAP: ME Wallballs
:30 rest
2 min AMRAP: ME Banded Kb Swings
:30 rest
2 min AMRAP: ME reps Burpees
:30 rest
2 min AMRAP: ME T2B

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.

friday

hanley —  December 13, 2013 — Leave a comment

crossfit

Workout of the Day
Fitness Strength:
Super-set the following:
5×8 Front Squats to a Box w/ kb
3×8 Single Arm, Single Leg RDL
5×5 Core Stability

Fitness WOD:
3 rounds for time of:
150 Single Unders
40 Lunges
30 Speed Skaters
OR
Performance Strength:
5×2 Front Squat each 3 min to Est. 2 RM

Performance WOD:
3 rounds of:
50 Double-unders
40 OH Plated Lunges
7 wall walks

Post your scores to the Whiteboard.