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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

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A Great Headline To A Class/Offer #3

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8/23/18

THURSDAY CROSSFIT Strength: A1:Weighted Step Ups with KB 4x10 A2:KB Windmills 4x8 WOD: 5-4-3-2-1 Squat Cleans (135/95) Muscle Ups OR 10-8-6-4-2 Squat Cleans (115/75) Pull Ups Post: Planks 3x1min Boot Camp Strength: A1:Weighted Step Ups with KB 4x10 A2:KB Windmills 4x8...

8/22/18

WEDNESDAY CROSSFIT Strength: Strict Press 4x8 WOD: Chipper for time: 800M Run 150 Double Unders 100 Air Squats 75 Push Ups 50 Slam Balls 25 Ring or Bar Dips Post: Strict TTB 4x5 Boot Camp Strength: A1:Single Arm Seated KB Press 4x15 A2:Sliders 3x20 WOD: Chipper for...

8/21/18

TUESDAY CROSSFIT Strength: A1:Good Mornings 4x8 A2:Floor Presses 4x8 Girls Benchmark WOD: "Christine" 3 Rounds for time 500M Row 12 Deadlifts (bodyweight) 21 Box Jumps (24/10) Post: Foam Roll Low back, Glutes, ITB and Hams Boot Camp Strength: A1:Good Mornings 4x8...

8/20/18

MONDAY **If you have anything for the newlsetter, please send it my way soon. Any races or events or things you want me to share 🙂 CROSSFIT Strength: Back Squats (5/2/1) 4x8 WOD: 7 Rounds for time 200M Run Wall Balls (20/14) **UB (guys 20/girls...

8/18/18

SATURDAY Community WOD (everyone WODs): 2 rounds for time or 40 Min Time Cap 1.5 mile run (shepherd) 5 Wall Walks 25 Goblet Squats 1 Legless Rope Climb 25...

8/17/18

FRIDAY CROSSFIT Strength: Deadlifts 5x5 WOD: 15 Min Ascending Ladder 3-6-9-12-15... Deadlifts (225/155) TTB Box Jumps (24/20) Post: GHD Sit Ups 3x15 Boot Camp Strength: Single Leg Deadlifts 4x12 WOD: 15 Min Ascending Ladder 3-6-9-12-15... KB Deadlifts Hanging Knee...

8/16/18

THURSDAY CROSSFIT Strength: EMOM 10 min Bear complex WOD: 2 Rounds 800M Run 15 Cleans (135/95) Post: KB side Bends 4x15 Boot Camp EMOM 10 Minutes 20 MB Jacks 5 Air Squats WOD: 2 Rounds 800M Run 25 KBS Post: KB side Bends...

8/15/18

WEDNESDAY CROSSFIT Strength: A1:Banded Triceps 4x25 A2: Banded Pull Aparts 4x25 WOD: "Jackie" 1000M row 50 Thrusters (45/35) 30 Pull Ups Post: V-ups 3x20 Boot Camp Strength: A1:Banded Triceps 4x25 A2: Banded Pull Aparts 4x25 WOD: "Jackie" 1000M row 50 KB Thrusters 30...

8/14/18

TUESDAY CROSSFIT Strength: Split Jerks 5x3 (out of rack) WOD: 20 min AMRAP 100M Walking Lunges 50 Sit Ups 25 Pull Ups Post: Planks 3x1 minute Boot Camp Strength: A1:KB Kickbacks 4x15 A2:Banded Upright Rows 4x25 WOD: 20 min AMRAP 100M Walking Lunges 50 Sit Ups 25 Ring...

8/13/18

MONDAY CROSSFIT Strength: Back Squats 3x10 WOD: 15 Minute AMRAP 20 Pistols 20 Push Ups 50 Double Unders Post: 3x20 Slam ball Overs Boot Camp WOD #1: 30 Mountain Climbers 20 V-ups 20 Slam Balls WOD #2: 15 Minute AMRAP 20 Pistols 20 Push Ups 150 Single Unders Post: 3x20...

8/11/18

Saturday Community WOD 40 min AMRAP 800M Run (southrock) 25 Burpees 25 KBS 600M Run 25 Burpees 25 KBS 800M Run(hill) 25 Burpees 25 KBS  

8/10/18

FRIDAY CROSSFIT Strength: Bulgarian Split Squat 4x8 WOD: 10-9-8-7-6-5-4-3-2-1 Thrusters (95/65) TTB *100M Run between Rounds Post: 3x50 MB Side to Side Boot Camp Strength: Bulgarian Split Squat 4x8 WOD: 10-9-8-7-6-5-4-3-2-1 Double KB Thrusters Hanging Knee raises or...

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