Archives For strength

thursday

hanley —  December 12, 2013 — Leave a comment

crossfit karen

FYI, we will be choosing names for the white elephant exchange today and tomorrow!

Workout of the Day
Fitness Strength:
4×5 Bulgarian Split Squats
15 Supermans and 15 Hollow Rocks in between each set
3×10 Front Shoulder Raises

Fitness WOD:
500 m row THEN:
3 rounds of:
20 Push-ups
20 Dips off box
20 V-ups
OR
Performance Strength:
5×2 Back Squat each 3 min to est 2RM

Performance WOD:
“Karen”
150 Wallballs for time 20/14
10″ target for Men and Women

wednesday

hanley —  December 11, 2013 — Leave a comment

crossfit

Workout of the Day
Fitness Strength:
7×2 Deadlift
OR
Fitness WOD:
20 min EMOM of:
6 Step ups
6 Goblet Squats
then
Performance Strength:
5×2 Deadlift each 3 min to est 2 RM

Performance WOD:
20 min EMOM of:
6 burpee over bar jumps, 3 STO 135/95

monday

hanley —  December 9, 2013 — Leave a comment

crossfit

If you normally do the Fitness Strength, but want to practice snatching technique look below for your modification. If you have any shoulder pain or an impingement, we advise you to stick with the Fitness Strength of the Day.

Watch this video for Drop Snatch, Snatch Balance, and Heaving Snatch Balance Technique, and Hi-Hang Snatch- Position 1.

Workout of the Day
Fitness Strength:
Superset the Following:
3×10 Supermans
3×5 core stability
3×15 hollow rocks
3×10 Glute Ham Raise

Fitness WOD:
12 min AMRAP of:
8 burpee box jumps
10 Kb Swings

or

Performance Strength:
10 min EMOM of:
2 Drop Snatches (Fitness can drop to Power position)
10 min EMOM of:
2 Hi-Hang Snatches (Fitness can go to power position)

Performance WOD:
12 min AMRAP of:
2 Power Snatches 135/95
2 OHS 135/95
1 Snatch Balance

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