Archives For wod

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.

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.

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 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.

saturday

hanley —  December 14, 2013 — Leave a comment

crossfit

Workout of the Day
Partner WOD of:
7, 3 min rounds:
20 Box Jump Overs w/ Partner tag
20 Sit-ups (per partner)
Max Reps Rope Climbs (sub 5 pull-ups=1RC)
1:00 rest in between rounds

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.