WOD

Save the Date!

 Josh Poore Fundraiser at Triskelion Brewery 2-6pm, August 17!!

 

 

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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11/26/19

TUESDAY WOD #1 (Half "Cindy") 10 min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats *Rest 5 min WOD #2 (Half "Mary") 10 minute AMRAP 5 Hspu 10 Pistols 15 Pull Ups Post: 3 min: Hollow Rock to...

11/25/19

MONDAY *5 days til our Black Friday On Ramp and Personal Training deal 🙂 Strength: Bear Complex technique (warm up to WOD weight) **Bear Complex: 1 Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push...

11/23/19

SATURDAY **Good Luck this weekend Spartans 🙂 Community WOD 40 Min Cap 50-40-30-20-10 Burpees MB Sit Ups (20/14) Step Ups with MB (24/20) *between rounds 600M...

11/22/19

FRIDAY Strength: 5min EMOM 5 Ring Dips or 10 Box Dips + 10 Push Ups Strength: Deadlifts 5x5 WOD: 15 min AMRAP 12 Deadlifts (225/155) 14 Plyo Push Ups 20 Alt Pistols Post: MB Side to side...

11/21/19

THURSDAY *Friendsgiving at 6pm at Triskelion.  NO 6PM Class.   Strength: BB Split Lunges 3x8 WOD: 4 rounds for time 50 Double Unders 15 Thrusters (95/65) Post: ME...

11/20/19

WEDNESDAY Strength: EMOM for 7 mins 1 Snatch-1 Hang Snatch-1 OHS Skill: Flight Simulator (7 mins) Practicing DU Adv. 10-20-30-40-50-40-30-20-10 Int. 5-10-15-20-15-10-5 Beg. 2-4-6-8-10-8-6-4-2 Newbies 1-2-3-4-5-4-3-2-1 WOD: 15 minute AMRAP Buy In: 500m row 10 Hang...

11/19/19

TUESDAY Skill: Kipping HSPU and HS Walks (5-7 mins) WOD: 3 Rounds for time: 5 Handstand Pushups (45# plates) 10 Power Clean (175/125) 15 Burpees Box Jumps (24/20) 20 Kettlebell Swings (70/53) 25 Wallball Shots (20/14) *rest 2 minutes between rounds *score is total...

11/18/19

MONDAY Strength: Find 1RM Clean WOD: For time: 25-20-15-10-5 Front Squats (115/75) Pullup Post: 3x50 bicycle...

11/16/19

SATURDAY Community WOD: "Suzanne" 1.5 Mile Run 50 Sit Ups 40 Push Ups 30 Wall Balls (30/20) 1 Mile Run RX is 2x the middle of the Oreo...

11/15/19

FRIDAY Strength: Snatch tech (15 minutes) WOD: 5 Rounds for time 11 OHS 11 CTB Pull Ups Post: KB Side Bends...

11/14/19

THURSDAY WOD: 32 min EMOM 1-12 Lunges + 12 J. Lunges 2-25 Sit ups 3-15 Squats + 10 Squat Jumps 4-15 Push Ups 5-10 Pull Ups 6-12 Burpees 7-45 Sec Plank 8-10 Ring Rows +5 Dips (or 10 Box...

11/13/19

WEDNESDAY Strength: Clean tech (10 minutes) WOD: 4 Rounds for time 5 Cleans (155/115) 5 Hang Cleans 5 Front Squats 5 Shoulder to OH Post: Planks...

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