Wednesday 2/8/2012
Skill: Ring work
Strength: 5 Minute A.M.R.A.P.
10 Kettlebell Sumo Dead Lift High Pull (1.5/2 pood)
10 Burpees
W.O.D.
Three rounds for time of:
15 Kettlebell swings (1.5/2 pood)
12 Squat clean and jerk (75/115#)
9 Ring dips
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Work Out of the Day | hdcf February 7, 2012 | 
Comments (0)
Tuesday 2/7/2012
Skill: Handstand holds, walks, partner hold and push-ups (10 minutes max)
Strength: Max standing broad jump (warm up then 3 attempts and post best jump)
W.O.D.
32 Rounds of Tabata: 20 Seconds on 10 Seconds off and complete all 8 rounds of each exercise before moving on to the next. Make sure everything is set up before the start since the only rest is the 10 seconds. Be ready for the transition to the next exercise right away. If you are new do the best you can and we will modify if necessary.
8 Rounds of: Wall ball shots (14/24#)
8 Rounds of: pull-ups
8 Rounds of: Push-ups (with feet on medicine ball)
8 Rounds of: Squats with medicine ball (modify using light dumbbell if necessary)
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Work Out of the Day | hdcf February 6, 2012 | Comments (0)
Monday 2/6/2012
Skill: 3 Rounds for time of:
10 Kettlebell swings
10 Knee to oposite elbow 
30 Double-unders
Strength: Warm up for lifts
W.O.D.
Max Squat
Max Press
Max Deadlift
The total combined weight equals your CrossFit total.
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Work Out of the Day | hdcf February 5, 2012 | Comments (0)
Friday 2/3/2012
Be ready to do CrossFit Total on Monday!
Skill: Rope climb work
Strength: We will work on the Push Jerk as a group then 5×3
W.O.D.
3 Rounds of:
1 Minute of: Box jumps (20/24″)
1 Minute of: Kettlebell swings (1/1.5 pood)
1 Minute of: Knees to elbows
1 Minute of: Sledge hammer strikes
1 Minute of: Dumbbell thrusters
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Work Out of the Day | hdcf February 2, 2012 | Comments Off
Thursday 2/2/2012
Skill: 10 Skin the cats. 10 L-holds for max time
Strength: 3 Rounds of: 
W.O.D.
“JT”
21-15-9
Handstand push-ups
Ring dips
Push-ups
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Work Out of the Day | hdcf February 1, 2012 | Comments Off
Wednesday 1/31/2012
Skill: 2 Minutes of hollow rock. 2 Minutes of Superman back extensions.
Strength: Back squat 5×3
W.O.D.
3 Rounds for time of:
400M Run
10 Power snatches (65/115#)
20 Grasshoppers (left + right =1)
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Work Out of the Day | hdcf January 31, 2012 | Comments Off
Tuesday 1/30/2012
Skill: 10 Muscle ups or work on the progression
Strength: 5 Minute A.M.R.A.P. 
W.O.D.
3 Rounds for time of:
1 Minute of: Push press (45/75#)
1 Minute of: Knee to elbows
1 Minute of: Pull-ups
1 Minute of: Jump tuck with medicine ball (14/20#)
1 Minute of: Push-ups on medicine ball
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Work Out of the Day | hdcf January 30, 2012 | Comments Off
Monday 1/29/2012
Skill: 5 Turkish Get Ups
Strength: Deadlift 5×5
W.O.D.
10 Squat Clean (95/135#)
200M Run
9 Squat Clean
200M Run
8 Squat Clean
200M Run
7 Squat Clean
200M Run
6 Squat Clean
200M Run
5 Squat Clean
200M Run
Done!
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Work Out of the Day | hdcf January 29, 2012 | Comments Off
Saturday 1/28/2012
Saturday class schedule is:
9 am CrossFit W.O.D
10 am Intro to CrossFit for anyone interested in CrossFit
11 am CrossFit W.O.D.
We are trying to keep the 10 am class open for new people so please pick the 9 or 11 am if you are a regular, thank you for your help
Skill: Handstand work
Strength: 7 Minute A.M.R.A.P.
5 Knee to elbows
10 V-up
15 Supermans
W.O.D.
50 Wall ball shots (14/20#)
40 Double-unders
30 Kettlebell swings
20 Push-ups
100 Jump tucks
800M Run
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Work Out of the Day | hdcf January 27, 2012 | Comments Off
Friday 1/27/2012
Skill: Ring work
Strength:
W.O.D.
20 Minute A.M.R.A.P.
5 Pull-ups
10 Ring dips
5 Dumbbell squat clean & jerk (25/45#)
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Work Out of the Day | hdcf January 26, 2012 | Comments Off
