WOD

Save the Date!

 Cheers to 7 years!Anniversary Party Saturday, February 1st at 5pm at Triskelion Brewery!

 

 

Boot Camp

Excited to see what  goals will be accomplished here at CrossFit HVL.

A Great Headline To A Class/Offer #2

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A Great Headline To A Class/Offer #3

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1/20/20

MONDAY Strength: EMOM for 7 min 1 Clean +1 Squat Clean+ 1 Hang Clean + 1 Hang Squat Clean WOD: 10-9-8-7-6-5-4-3-2-1 Cleans (135/95) TTB Post: Heel Touches...

1/18/20

SATURDAY 35 min AMRAP 800m Run 30 TTB 40 Burpees 50 walking...

1/17/19

FRIDAY Strength: Back Squats 10-8-6-4-2 WOD: 50-40-30-20-10 KBS (53/35) Pistols Sit Ups Post: Side Plank Raises...

11/16/20

THURSDAY Strength (12 min): Snatch technique WOD: 5 Rounds 400M Run 7 Snatches (95/65) 7 OHS Post: Bicycle Abs...

1/15/20

WEDNESDAY Strength WOD: EMOM 5 min 3 Strict Pull Ups + 5 Dips WOD: Buy In: 1000M Row for time Then, 4 rounds 10 Thrusters 15 Pull Ups Post: 3x30 Hollow...

1/14/20

TUESDAY Strength: A1:KB Single Leg D.L. 3x12 A2:Strict Press 4x5 WOD: 21-15-9 Deadlifts (225/155) Hspu Box Jumps (24/20) Post: KB Marching...

1/13/20

MONDAY Strength: Clean & Jerk tech (12 minutes) WOD #1 7 min AMRAP 3 Clean and Jerks (135/95) 50 Double Unders *rest two minutes (add weight) 5 min AMRAP 3 Clean and Jerks (155/115) 30 Double Unders Post: Figure 8 KB abs...

1/11/20

SATURDAY Hero WOD "Coffland" For Time 6 minute Hang Hold (cumulative) Each time you drop from the bar, perform: 800 meter Run 30 Push-Ups With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the...

1/10/20

FRIDAY **Pull Up Clinic is Saturday 10-11. $20. Sign up under Saturday on White Board!! Strength: Snatch tech (12 min) WOD: 3 Rounds for time 30 Step ups with a KB (53/35) 30 KBS Post: KB Side Bends...

1/9/20

THURSDAY **Pull Up clinic this Saturday 10-11. $20. Sigh up at White Board under Saturday 🙂 Strength (15 min): Clean tech (working up to 70-80%) WOD: 12 min AMRAP 7 Cleans (155/115) 14 TTB *At some point during WOD 500M Row/must be done before end of 12 min Post:...

1/8/20

WEDNESDAY Strength WOD: A1: KB Windmills 3x8 A2: KB Rows 3x8 WOD: 27-21-15-9-3 Thrusters (95/65) Bar Facing Burpees Post: Heel...

1/7/20

TUESDAY Strength: 5 Strict Press + 3 Push Press WOD: 20 min AMRAP: 10 CTB Pull Ups 15 Shoulder to OH (135/95) 20 Box Jumps 25 Sit Ups Post: Bicycle Abs...

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