Thursday 1/26/2012
Skill: 3 Minutes of Kettlebell snatches
Strength: Bench press 7×1 (you can also use this time to go for a new max)
W.O.D.
50-40-30-20-10
Double-unders
Sit-ups
CrossFit Endurance:
See Coach for details and Programing
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Work Out of the Day | hdcf January 25, 2012 | 
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Wednesday 1/25/2012
Skill: 8 Round Tabata 
Strength: Power Clean 7×1
W.O.D.
Ten Rounds For Time Of:
5 Deadlift (135/225#)
10 Push-Ups (chest to floor with hand release)
10 Up Downs
CrossFit Endurance:
See Coach for details and Programing
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Work Out of the Day | hdcf January 24, 2012 | Comments Off
Tuesday 1/24/2012
Skill: 3 Rounds of: 30 Double-unders & 5 Handstand Push-ups
Strength: Front Squats 5×5
W.O.D.
Three rounds for time of:
15 Pull-Ups
30 Jumping Lunges
5 Man Makers (without lunge)
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Work Out of the Day | hdcf January 23, 2012 | Comments Off
Monday 1/23/2012
Skill: Mobility, Wall Squats, Lacrosse Ball Scapula
Strength: 5 Minute A.M.R.A.P. 
W.O.D.
75 Power Snatch (45/75#)
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Work Out of the Day | hdcf January 22, 2012 | Comments Off
Saturday 1/21/2012
W.O.D.
This is going to be a great workout so plan on showing up
CrossFit Endurance:
See Coach for details and Programing
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Work Out of the Day | hdcf January 20, 2012 | Comments Off
Friday 1/20/2012
Strength: 5 Minute A.M.R.A.P.
W.O.D.
Four rounds for time of:
6 Deadlift (185/275#)
12 Ring Dips
20 Grass Hoppers
CrossFit Endurance:
See Coach for details and Programing
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Work Out of the Day | hdcf January 19, 2012 | Comments Off
Thursday 1/19/2012
Skill: Tabata, Push-ups & V-Ups
Strength: Thrusters 5×5
W.O.D.
Three rounds for time of:
100 Ft. Lunge with weight above head
12 Pull-ups
20 Kettlebell swings (1.5/2+ pood)
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Work Out of the Day | hdcf January 18, 2012 | Comments Off
Wednesday 1/18/2012
We will have the regular 4,5 and 6 pm class tonight.
Skill: 3 Minutes of Kettlebell snatches (1/1.5 pood)
Strength: Weighted Pull-Ups 10×2
W.O.D.
As many rounds as possible in 12 minutes of:
3 Handstand push-ups
6 Squat cleans (75/115#)
9 Box jumps (20/24″)
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Work Out of the Day | hdcf January 17, 2012 | Comments Off
Tuesday 1/17/2012
Skill: Tabata core, 8 rounds
Strength: Deadlift 5×7
W.O.D.
21-15-9
Pull-ups (chest to bar)
Power Snatch (75/115#)
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Work Out of the Day | hdcf January 16, 2012 | Comments Off
Monday 1/16/2012
Skill: 2 Rounds of
Strength: Front squat 5×5
W.O.D.
2 Minutes max burpees
1 Minute rest
25 Thrusters (65/95#)
500M Row
25 Back squats (65/95#)
Run 800M
CrossFit Endurance:
See Coach for details and Programing
Please post comments to Facebook, thank you!
Work Out of the Day | hdcf January 15, 2012 | Comments Off
