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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
Mar

03.27.2015 – Friday

Phase 1

Complete 5 Rounds of the following:

5 Power Clean & Jerk(mainly for practice)

25 Jumping Jacks

20 Crunches with legs Up in the air

1min Jump Ropes

Rest 1min between rounds

Phase 2

Complete 5 Rounds of the following:

5 Power Clean & Jerk(mainly for practice)

25 Jumping Jacks

20 Crunches with legs Up in the air

1min Jump Ropes

Rest 1min between rounds

Phase 3

Every 3min for 15min:

2 Cleans, 1 Hang Power clean,

1 High Hang Power Clean + 1 Jerk

*Don’t exceed 80% 1Rm Clean

Focus on Speed/footwork

Then

Using 90% 1Rm Front Squat,

75% x 5

85% x 3

95% x 1+ (go for rep PR)

75% x Max Effort

85% x Max Effort

Daily WOD

15.5

26
Mar

03.26.2015 – Thursday

Phase 1

Complete 4 Rounds of each Circuit:

Circuit A

Deadlift 8-10 Reps

10 DB Bent Over Row

60sec Dead Bug Complex

Circuit B

Front Squat 8-10 reps

10 DB Romanian Deadlift

60sec Superman Hold

*Rest 30-45sec between rounds

**The first round should be a warmup

Phase 2

Complete 4 Rounds of each Circuit:

Circuit A

Deadlift 6-8 Reps

10 DB Bent Over Row

Situps or V-ups – 20 Reps

Circuit B

Front Squat 6-8 reps

10 Romanian Deadlift

Supermans – 20 reps

**Rest 30-45sec Between rounds

**The First rounds should be a warmup

Phase 3

Deadlift

Using 90% of 1RM

75% x 5

85% x 3

95% x 1+ (go for rep PR)

75% x Max Effort

85% x Max Effort

Then

5 Rounds of:

5 Romian Deadlift supersetted with

Max effort PERFECT Pushups

Daily WOD

If you attended Wednesday’s WOD,

OTMEM for 12min:

ODD min – 15 KB Swings

Even Min – 15 GHD abmat situps

If you didn’t attend Wednesday’s WOD,

OTMEM for 8min

200` Sprint Shuttle

Then, immediately do max rep burpees in 4min.

25
Mar

03.25.2015 – Wednesday

Daily WOD

Part 1 – 10m AMRAP

Alternating Sprint Shuttle 200`

*One person sprints while the other rests

* 1 Sprint = 1 Rep. Score total reps

Rest 5m, then:

Complete for time:

100 Ball Slams

100 Wallballs

100 Burpees

One person works while the other completes 50

single unders Backwards

24
Mar

03.24.2015 – Tuesday

Phase 1

Complete 5 Rounds of the following:

5 Power Snatch (Mainly for practice)

25 Mountain Climbers

20 Russian Twists 20 each direction

1min Jump Rope

Rest 1 min between rounds

Phase 2

Complete 5 Rounds of the following:

5 Power Snatch (Mainly for practice)

25 Mountain Climbers

20 Russian Twists 20 each direction

1min Jump Rope

Rest 1 min between rounds

Phase 3

Every 3 min for 18 minutes

2 Snatches,1 Hang Power Snatch

1 High Hang Power Snatch

*Don’t exceed 80% of 1Rm Snatch

Focus on speed/footwork

Then

Using 90% 1 RM Shoulder Press

75% x 5

85% x 3

95% x 1+ (Go for rep PR)

75% x Max Effort

85% x Max Effort Push Jerks

Daily WOD

“Randy”

75 Power Snatches for time A 75#/45#

23
Mar

03.23.2015 – Monday

Phase 1

Complete four rounds of each circuit:

Circuit A

Back Squats 8-10 Reps

10 Ring Rows(2 second negative)

Situps – 20

Circuit B

Shoulder Press 8-10 Reps

10 Bulgarian Split Squat (no weight) each leg

Supermans – 20

Rest 30-45sec between rounds

The first round should be a warmup round

Phase 2

Complete four rounds of each circuit:

Circuit A

Back Squats 6-8 Reps (add weight)

Max Effort Strict Pullups

Situps or V-ups – 20

Circuit B

Shoulder Press 6-8 Reps (Add weight)

10 Bulgarian Split Squat (No weight) each leg

Supermans or Barbell Good Mornings- 20 or 8-10

Rest 30-45sec between rounds

The first round should be a warmup round

Phase 3

Back Squats

Using 90% of 1RM

75% x 5

85% x 3

95% x 1+ (go for rep PR)

75% x Max Effort

85% x Max Effort

Then

5 Rounds of:

5 Bulgarian Split Squats AHAP

Max Effort Strict Pullups

Daily WOD

5 Deadlift 50% of 1 RM

7 Games Style Pushups

9 Double Unders

Rest 1m between rounds, Complete 3 Rounds

12
Mar

03.12.2015 – Thursday

Phase 1

Every 3m for 12m,

Deadlifts 10 Reps

5 Pullup/Ring Row Negatives

Flutter kicks in time remaining

Every 3m for 12m,

Front Squat 10 Reps

10 Band Pushdowns

Slow PVC Good Mornings in time remaining

Phase 2

Every 3m for 12m,

Deadlifts 10 Reps

5 Pullup/Ring Row Negatives

Flutter kicks in time Remaining

Every 3m for 12m,

Front Squat 10 Reps

10 Band Pushdowns

Slow PVC Good Mornings in time remaining

Phase 3

Deadlift

Using 90% of 1RM

65% x 5

75% x 5

85% x 5+ (go for rep PR)

65% x Max Effort

75% x Max Effort

5 x 5 Good Mornings

ss w/ 10 DB Manmakers

Daily WOD

Every 3m for 15m

8 SDHP

8 Strict Pullups

8 Front Squat

RX is 95/65#

11
Mar

03.11.2015 – Wednesday

Daily WOD

100` ft Lunges

10 Bulgarian Split Squat ea leg 45/30#KB

440m Run

200` ft Lunges

20 Bulgarian Split Squats ea leg 45/30#KB

440m Run

300` ft Lunges

30 Bulgarian Split Squat ea leg 45/30#KB

Continue adding 100` lunges and 10 rep

split squat each round.

10
Mar

03.10.2015 – Tuesday

Phase 1

Part 1 – Complete 5 Rounds of

Snatch Pull

10 DB Bent Over Rows

15 Flutter kicks

Rest 1m between rounds

Part 2 – Complete 5 Rounds of:

1 min Jump Ropes

30sec Rest

Phase 2

Part 1 – Complete 5 Rounds of

Snatch Pull

10 DB Bent Over Rows

15 Flutter kicks

Rest 1m between rounds

Part 2 – Complete 5 Rounds of:

1 min Jump Ropes

30sec Rest

Phase 3

Snatch

Every 2m for 12m,

2 Snatch + 1 OHS (Add weight each time)

Don’t exceed 85% OF 1RM

Then

Shoulder Press

Using 90% of 1RM

65% x 5

75% x 5

85% x 5+ (go for rep PR)

65% x Max effort

Daily WOD

Death by Snatch + 5 TTB

Using 60% of 1RM Snatch, do 1 rep eacch minute

but finish each round with 5 toes to bar.

For example,

Min 1 – 1 Snatch + 5TTB

Min 2 – 2 Snatch + 5TTB

Min 3 – 3 Snatch + 5TTB

09
Mar

03.09.2015 – Monday

Phase 1

Every 3m for 12m

Back Squats – 10 Reps

5 Pullups/Ring Row Negatives

Russian twists in remaining

Every 3m for 12m

Shoulder Press – 10 Reps

1o Band Pull Aparts

Supermans in time remaining

Phase 2

Every 3m for 12m

Back Squats – 10 Reps

5 Pullups/Ring Row Negatives

Russian twists in remaining

Every 3m for 12m

Shoulder Press – 10 Reps

1o Band Pull Aparts

Supermans in time remaining

Phase 3

Using 90% of 1RM

65% x 5

75% x 5

85% x 5+(for for rep PR)

65% x Max Effort

75% x Max Effort

3 x Max Effort pullups

ss w/25 Russian twists

Daily WOD

Complete for Time:

20-15-10-5 of:

Russian KB Swings (Go Heavy)

Burpee Box Jumps

Timecap in 12min. If you finish early,

Complete MAX Effort for time until the

12min timecap. Score both WOD time

and total Double Unders Completed.

26
Dec

12.26.2014 – Friday

Phase 1

Every 3m for 21m:

R1– Power Snatch Practice

R2– Hang Power Snatch Practice

R3– High Hang Power Snatch practice

R4-7– 12m AMRAP for technique of:

3 Power Snatch

5 Hanging Knee Raises

30 sec Superman Hold

Practice 2m, Jump rope 1min

Phase 2

Every 3m for 21m;

1 Snatch (Squat)

1 (Low) Hang Snatch (Squat)

1 High Hang Snatch (Squat)

1 Power Snatch

*Follow snatches with 1m

max effort strict pullups

2 Warmups/5 Work Sets

Daily WOD

Every 3m for 15m:

10 OHS 95/65#

ME Double Unders to the

2:00 mark; then rest for the

3rd minute. Score total double unders