WOD

Save the Date!

 Memorial Day Murph, May 2019

 

 

Boot Camp

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

A Great Headline To A Class/Offer #2

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut imperdiet ut sem vel luctus. Mauris vitae odio ultricies, faucibus est vitae, sagittis nisi. Curabitur congue ante eu mi bibendum, vel lobortis lorem consectetur.

A Great Headline To A Class/Offer #3

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut imperdiet ut sem vel luctus. Mauris vitae odio ultricies, faucibus est vitae, sagittis nisi. Curabitur congue ante eu mi bibendum, vel lobortis lorem consectetur.

3/6/20

FRIDAY Strength: Snatch tech 10 min WOD: 15 min AMRAP 5 Snatches (95/65) 5 Hang Snatches 15 Burpee Box Jumps (24/20) Post: Bottoms up carries...

3/5/20

THURSDAY Strength: 5 sets:3 Strict Press + 5 Push Press WOD: 4 Rounds for time: Buy In:1000M Row 10 Shoulder to OH (115/75) 20 Alternating Front Rack Lunges 40 Double Unders Post: V-ups...

3/4/20

WEDNESDAY Strength: KB Windmills 4x8 Technique: Beat Swing/Kipping pull ups Benchmark WOD "Chelsea" EMOM for 30 minutes: 5 pull ups 10 push ups 15 squats Modified Chelsea: 3 pull ups 5 push ups 10...

3/3/20

TUESDAY Strength: Back Squats 4x8 WOD: 10-9-8-7-6-5-4-3-2-1 HSPU Cleans (135/95) Post: Legs over SB...

3/2/20

MONDAY Re-test from 1/20/20 A1:Benchmark 1000M Row for time B1: 50 Wall Balls for time C1: Max Effort Dead Hang D1:Max Effort Plank hold Post: A1: Barbell Bent over Rows 4x8 A2: BB Roll outs 4x8 A3: KB Side Bends...

2/29/20

SATURDAY Surprise WOD: *Movements listed below Run Row Assault Bike Calories Tire Flips Rope Climbs Battle Ropes Bag Carry 100M Plate Carry 400M Plate Pinch 100M Sled Pull 100M Prowler Push GHD Sit Ups Bear Crawl/HS Walk Bench over/unders L-sit...

2/28/20

FRIDAY Strength: Alternating Barbell Lunges (rack) 3x20 Chipper WOD: 1 Mile Run 100 Wall Balls (20/14) 80 Sit ups 60 Step ups (24/20) 40 TTB 20 Ring Dips Post: Heel touches 3x50  

2/27/20

THURSDAY Strength (12 min): 1 Snatch +1 Hang Snatch (heavy complex) WOD: 4 Rounds for time: 10 Snatches (95/65) 15 CTB Pull Ups 50 Double Unders Post: A1:Single Arm Ring Rows 3x10 A2:Bicycle Abs...

2/26/20

WEDNESDAY Strength: Deadlifts 5x5 WOD: AMRAP 15 min 9 Deadlifts (225/155) 18 Bar Facing Burpees Post: A1:Supermans 3x30 A2: Side Plank Raises...

2/25/20

TUESDAY Strength: Squat Clean technique (12 minutes) WOD: 3 Rounds for time 800m Run 12 Thrusters (95/65) 24 Box Jumps (24/20) Post: Figure 4 abs 3x20 each...

2/24/20

MONDAY Strength: A1:Strict Press 4x5 Benchmark WOD "Mary" AMRAP in 20 minutes 5 Handstand Push-Ups 10 Pistols (alternating legs) 15 Pull-Ups Post: A1:Plank 1x2 min A2: KB Rows...

2/22/20

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...

Schedule your first class now

Let’s connect

Your first class is free.

live smart.live strong.love life.love you

 

Copyright 2017 CrossFit HVL