Slide background

Hard work pays off. We'll keep you motivated.

Slide background

Yoga @ CrossFit Hanover. Come relax with us.

Slide background

CFH is a vibrant community. We're like family.

Slide background

The race is long, and in the end it's only with yourself.

Slide background

We've got personal trainers available to help you reach your goal.

Slide background

We put the FUN in FUNctional training. Come find out for yourself.

Slide background

Top notch sports performance training for athletes of all ages.


It's time to realize that you can't keep doing the same things over and over and expect different results.

Work out for a week. Completely free.

27
Dec

12.27.2013 – Friday

PHASE 1

Snatch Practice
OH Squat Practice

PHASE 2

Power Snatch 7 x 1+2 OHS

THEN

3 Rounds of:

20 Situps
20 Supermans

DAILY WOD

Complete 75 Power Snatches for Time @ 75#

*On the minute, every minute, do 5 box jumps 24″/20″

EXIT

50 Oblique Twists w/ MB
Mobilize

26
Dec

12.26.2013 – Thursday

PHASE 1

3 x 10 Deadlift

PHASE 2

40% x 5
50% x 5
60% x 5

*Superset all working sets of deadlifts with 10 power bomb swings with a partner.

DAILY WOD

Complete for Time:

5 x 150′ Suicide Shuttle
21 Swings
21 Burpees
3 x 150′ Suicide Shuttle
15 Swings
15 Burpees
1 x 150′ Suicide Shuttle
9 Swings
9 Burpees

EXIT

50 V-Ups
Mobilize

25
Dec

12.25.2013 – Wednesday

Christmas Holiday! Have a wonderful day with your friends and family members.

24
Dec

12.24.2013 – Tuesday

DAILY WOD

“12 Days of Christmas”

100m Sprint
2 Power Cleans
3 Front Rack Lunges
4 Thrusters
5 Ball Slams
6 Box Jumps
7 Toes to Bar
8 Burpees
9 Hand Release Pushups
10 Pullups
11 KB Swings
12 SDHP

23
Dec

12.23.2013 – Monday

PHASE 1

Shoulder Press 3 x 10
Squat 3 x 10

PHASE 2

40% x 5
50% x 5
60% x 5

DAILY WOD

Complete 2 Rounds for Time of:

30 Back Squats 135#/95#
60 Double Unders

EXIT

100 Mountain Climbers
Mobilize

20
Dec

12.20.2013 – Friday

PHASE 1

3 x 10 Deadlift

PHASE 2

75% x 5
85% x 3
95% x 1+

Superset all working sets of Deadlifts with Box Sled Push 50′

THEN

3 Rounds of

150m Row at 100% Effort

DAILY WOD

Complete for Time

30 Manmakers ea
50 Abmat Situps
20 Manmakers ea
50 Abmat Situps
10 Manmakers ea
50 Abmat Situps

EXIT

50 Oblique Twists w/ Medball
Mobilize

19
Dec

12.19.2013 – Thursday

PHASE 1

Power Clean/Front Squat Practice

PHASE 2

5 x 3 Power Clean + 1 Front Squat

THEN

Complete 3 Rounds of

10 Calorie Sprint on Airdyne
20 Situps

DAILY WOD

OTMEM for 12 minutes of the following:

Odd Minutes – 3 TNG Power Cleans AHAP and 10 Double Unders
Even Minutes – ME Toes to Bar

Score total rounds completed and TOTAL REPS Toes to Bar

EXIT

50 Supermans
Mobility

18
Dec

12.18.2013 – Wednesday

DAILY WOD

“Jack”

Complete AMRAP 20m of the following:

10 Push Press 115#
10 KB Swings 60/45#
10 Box Jumps 24″/20″

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

EXIT

Mobilize and work on Skills

17
Dec

12.17.2013 – Tuesday

PHASE 1

3 x 10 Back Squat

PHASE 2

75% x 5
85% x 3
95% x 1+

Superset all working sets of back squats with ME Handstand Hold

THEN

3 Rounds of

3 Pushup Negatives
10 Rear Delt Flys

DAILY WOD

Complete 7 Rounds for TECHNIQUE of the following:

10 Wallballs
10 Burpees

EXIT

30 V-Ups
Mobilize

16
Dec

12.16.2013 – Monday

PHASE 1

3×10 Shoulder Press or Bench Press

PHASE 2

75% x 5
85% x 3
95% x 1

Superset all working sets of Should Press/Bench Press with 10 Band Resisted Lat Pulldowns

DAILY WOD

Complete for Time

12 Squat Clean Thruster 185#/115#
12 Chest to Bar Pullups
9 Squat Clean Thruster 185#/115#
9 Chest to Bar Pullups
6 Squat Clean Thruster 185#/115#
6 Chest to Bar Pullup

EXIT

50 Mountain Climbers
Mobilize