30
Apr

04.30.2010 – Friday

 

For wallball shots, the hips generate the primary upward momentum on the medicine ball; the arms are follow-through. (www.crossfit.com)

CrossFit Main Site WOD

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Post time to comments.

CrossFit Hanover WOD

Deadlift 70% 1RM 10 x 8 w/ 60 seconds rest between sets
Deadlift 85% 1RM 5 x 5 w/ 60 seconds rest between sets
Deadlift 100%+ 1RM 5 x 1 w/ 60 seconds rest between sets (in efforts of establishing a new 1RM)

Post loads for all 20 sets to comments.

**Don’t forget to come to tomorrows CrossFit Skills Class – Free for Members, 7am-8am – tomorrows skill will be the _______  _______!  :)  Come find out what you can learn!

29
Apr

04.29.2010 – Thursday

Nice front squat. 

CrossFit Main Site WOD

Rest Day

CrossFit Hanover WOD

Barbell Bear Complex - 10 reps
Mountain Climbers – 100 ea leg
Barbell Bear Complex – 9 reps
Mountain Climbers – 90 ea leg
Barbell Bear Complex – 8 reps
Mountain Climbers – 80 ea leg
Barbell Bear Complex – 7 reps
Mountain Climbers – 70 ea leg
Barbell Bear Complex – 6 reps
Mountain Climbers – 60 ea leg
Barbell Bear Complex – 5 reps
Mountain Climbers – 50 ea leg
Barbell Bear Complex – 4 reps
Mountain Climbers – 40 ea leg
Barbell Bear Complex – 3 reps
Mountain Climbers – 30 ea leg
Barbell Bear Complex – 2 reps
Mountain Climbers – 20 ea leg
Barbell Bear Complex – 1 rep
Mountain Climbers - 10 ea leg

Complete for time.  Post workout time and weight lifted to comments.

Barbell Complex, as demonstrated by Rob Orlando of Hybrid Athletics

28
Apr

04.28.2010 – Wednesday

Sharrrrrrk!

CrossFit Main Site WOD

Front Squat 3, 3, 3, 3, 3, 3, 3

CrossFit Hanover WOD

185# Deadlift – 5 Reps
95# Overhead Any Way - 10 Reps
33″ Tire Jump – 15 Reps

Complete 15 rounds for time.  Yes, 15.  Pat Small finished in 34:15.  Be mindful that you’re required to achieve full hip extension at the top of each jump.

Hanover Sports Camps – Enroll Your Son or Daughter NOW and Save $$ – Early Registration Deadline is May 15!

26
Apr

04.27.2010 – Tuesday

Determining the WOD.. writing on the fridge.  Sarah (my beautiful wife) came up with this one.. deadly.  Enjoy.

CrossFit Main Site WOD

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

James Hobart 10:02, Ben Bergeron 11:03, Matt Chan 12:20, Mat Frankel 13:05, Heather Keenan 13:15, Miranda Oldroyd 15:00. Post time to comments.

CrossFit Hanover WOD

7 OH Press Any Style
7 KB Hang Squat Clean
7 KB Rack Lunges (Walking)
7 KB Swings
7 KB Burpee Deadlifts

Complete 7 rounds of the above circuit for time.  Complete this workout with two (2) 1-pood kettlebells (~ 36 pounds), one in each hand.   Post time and scale to comments.

26
Apr

04.26.2010 – Monday

Sheron Smith learning proper form with the medball clean at our first ever skills class.  The skills class will cover one functional movement every Saturday morning at 7am.  The class will precede our 8am WOD.  Feel free to drop by our class to learn a new movement!

CrossFit Main Site WOD

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

CrossFit Main Site WOD

On the minute, every minute, complete the following circuit:

5 Supine Ring Pull Ups
10 Pushups
15 Air Squats

Once you complete the circuit, you’ll rest until you hear the bell for the next minute.  Complete the circuit until you fail or until you reach 30 minutes, whichever comes first.  Log total rounds completed.

**Special thanks to everyone who showed up for our party this weekend.. it was a great time!

25
Apr

04.25.2010 – Sunday

CrossFit Main Site WOD

Rest Day

CrossFit Hanover WOD

If you came to the party last night, Sunday is your Rest Day.  If you didn’t make it, do 500 burpees for time.. with a weighted vest.

(Just kidding.. Rest Day all around!)

24
Apr

04.24.2010 – Saturday

Amazing picture taken from the 2009 CrossFit Games.

CrossFit Main Site WOD

50 Double Unders
35 Knees to Elbows
185 lb Overhead Walk

Complete 5 rounds for time.  Post time and scale to comments.

CrossFit Hanover WOD

Tabata 135# Deadlifts
400 Meter Sprint for Time
Tabata 135# Deadlift
400 Meter Sprint for Time
Tabata 135# Deadlift
400 Meter Sprint for Time
Tabata 135# Deadlift
400 Meter Sprint for Time

Post tabata scores and individual 400 meter sprint times to comments.

23
Apr

04.23.2010 – Friday

Party tomorrow at 6pm!  Be there or be square!

CrossFit Main Site WOD

135 Hang Power Clean x 15
Burpees 15

Complete 3 rounds for time.

CrossFit Main Site WOD

Split Jerk 5, 5, 5, 3, 3, 3, 1, 1, 1

Finish with 100 glute ham situps to target.

Post loads to comments.

22
Apr

04.22.2010 – Thursday

Nice shirt.. softball team sponsor!

CrossFit Main Site WOD

Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

Rob Orlando 405lbs/5:57, Jason Khalipa 335lbs/11:49, Miranda Oldroyd 195lbs/17:42. Post load and time to comments.

CrossFit Hanover WOD

20:1 Breathing Ladder w/ 135lb deadlifts

Do each set unbroken – each time that you remove your hands off the bar or vary from your deadlift form in the middle of a set you must do 10 chest-to-ground pushups at the end of the workout.  Post penalties.

In a breathing ladder, you’re going to perform 1 deep breath as your rest for EACH REP performed.  Example:

1 rep, 1 deep breath
2 reps, 2 deep breaths
3 reps, 3 deep breaths

You get the idea.  The goal is to keep from rapid, shallow breathing after your longer sets (14+).  As soon as you finish each set, begin your deep breaths to lower your respirations, thus lowering your systolic blood pressure and overall feeling of exertion.  The total workout is 210 reps and can be scaled accordingly.

21
Apr

04.21.2010 – Wednesday

Sheron performing RDL’s for the first time.  Notice the kettlebell is lowered as a result of Sheron pushing her hips back and keeping a very slight angle at the knee throughout the range of motion (approximately 180-190 degrees at the front of the knee).  Sheron, 58, has been doing CrossFit style training for 2 years and has been doing main site WOD’s and CrossFit Hanover WOD’s for almost 2 months.  She performs up to 10 workouts per week, 6 of which are CrossFit WOD’s and 4 of which are designed to improve weaknesses while minimizing impact and teaching proper technique.  She’s lost 165 pounds and 24 sizes (from 28 to 4) since she began her training and is healthier and more fit than average women half her age, providing a true testament to CrossFit training principles combined with proper nutrition (100% Zone Paleo for at least the last year – 12 blocks) and true discipline and passion.  Way to go Sheron!

CrossFit Main Site WOD

Rest Day

CrossFit Hanover WOD

20-18-16-14-12-10-8-6-4-2 of the following series:

275# Tire Flip
Sledgehammer Left
Sledgehammer Right
Pushups

Complete for time. 

Skill classes start Saturday April 24 at 7am – come before our normal 8am WOD to spend an hour drilling [...]