WOD

Save the Date!

Memorial Day Murph is coming up…Sign up for you heat and pull up bar at the gym.  May 26th. Heat one is at 8am and Heat two is at 9am 🙂

 

 

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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5/22/19

WEDNESDAY CROSSFIT Strength: 5x3 Turkish GetUps (Barbell) WOD: 15 min AMRAP 15 Thrusters (95/65) 20 Box Jumps (24/20) *3 rope climbs each round at some point Post: 3x30 seconds side planks Double Under Practice Boot Camp Strength: 5x3 Turkish GetUps WOD: 15 min AMRAP...

5/21/19

TUESDAY CROSSFIT Strength: A1:Bulgarian Lunges 4x8 A2:KB Rows 4x15 WOD: For time: 30 Push Ups 20 TTB 10 CTB Pull Ups 50 Burpees 10 CTB Pull Ups 20 TTB 30 Push Ups Post: KB Farmers Carry 100M x3 Boot Camp Strength: A1:Bulgarian Lunges 4x8 A2:KB Rows 4x15 WOD: For time:...

5/20/19

MONDAY *Memorial Day (8 and 9 class only) CROSSFIT Strength: EMOM for 8 mins 2 Cleans+ Jerk WOD: For time: 800M Run 20 Clean and Jerks (155/115) 800M run Post: 5xME L Sits Boot Camp Strength: EMOM for 8 mins 20 Plank Sholder taps +30 Mtn Climbers WOD: For time: 800M...

5/18/19

SATURDAY Community WOD: 40 Min AMRAP: 600 M Run 10 KB Snatches Right Arm 15 KBS 10 KB Snatches Left Arm 20 Goblet Squats 30 Sit...

5/17/19

THURSDAY CROSSFIT Strength: Back Squats 10-9-8-7-6-5-4-3-2-1 Skill: HSPU or HS Walks WOD: 10 Min AMRAP 50 Double Unders 10 HSPU 12 Cleans (155/115) Post: Figure 4 Abs 3x15 Each...

5/16/19

THURSDAY CROSSFIT Skill: Muscle ups (bar and ring) or Pull Up Progressions Strength: EMOM 5 minutes 3 Strict Pull Ups + 5 Dips or 3-5 Ring muscle Ups WOD: Ascending Ladder for 12 minutes 2-4-6-8-10... Mus Ups or C2B Deadlifts (275/185) Post: S. Leg Glut KB...

5/15/19

WEDNESDAY CROSSFIT Technique: Squat Snatch (empty barbell drills) Strength: Squat Snatch (working up to a heavy single) WOD: 7 Min AMRAP 12 Hang Snatches (115/75) 200M Run *Rest 2 min 5 min AMRAP 5 Hang Snatches 200M Run Post: Hollow Rocks 3x30 seconds Boot Camp 40...

5/14/19

TUESDAY CROSSFIT Strength: Strict Press 1RM Technique: TTB Progressions WOD: 800M MB Run *Rest 2 minutes 3 Rounds 20 Alt. Pistols 15 TTB Post: KB Rows 3x15 Boot Camp Strength: A1: Alt. Bridge ext 4x30 A2: Single Arm KB press 4x12 A3: Tricep KB 4x12 A4: Heel touches...

5/13/19

MONDAY Low Back Clinic 5/18 at 8am. Mobility, stability exercises to strengthen the low back Murph Memorial Day two heats (8 and 9). You have time to purchase your own weight vest if you want to do RX) CrossFit and Boot Camp  Strength: 7 min EMOM 5 Thrusters (95/65)...

5/11/19

SATURDAY Community WOD: 40 min AMRAP 800 M Run 3 Rounds of: 10 Pull Ups 15 Push Ups 20 box Jumps *2 Rope Climbs (wear high socks please or...

5/10/19

FRIDAY CROSSFIT Strength: EMOM 7 min 5 DL + 10 Lateral Bar Hops Skill: Rope Climbs WOD: 15 minute AMRAP Buy in: 700M row 10 Deadlifts (225/155) 20 Bar Facing burpees Post: Feet over SB 3x20 Boot Camp WOD #1: 15 minute AMRAP Buy in: 700M row 20 KB Deadlifts 20 Bar...

5/9/18

THURSDAY ***NO 6pm Class....ladies only WOD N' WINE CROSSFIT and Boot Camp Strength: Floor Presses 4x8 Hero WOD: Modified "Manion" 7 rounds for time 400 M Run 29 Back squats (95/65) Post: Planks...

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