30
Jun

06.30.2010 – Wednesday

The view from the garage at 0516am this morning.. its gonna be an awesome day!

CrossFit Main Site WOD

Clean 3, 3, 3, 3, 3, 3, 3

Post individual loads to comments.

CrossFit Hanover WOD

25 Burpees
5 Pullups
10 Pushups
15 Air Squats
50 Box Jumps 30″/20″
5 Pullups
10 Pushups
15 Air Squats
75 Situps
5 Pullups
10 Pushups
15 Air Squats
100 Walking Swings 55#/35#
5 Pullups
10 Pushups
15 Air Squats

Complete for time.  Post time and scale to comments.

29
Jun

06.29.2010 – Tuesday

Beth crankin’ out 250# tire flips at our 4:30am WOD this morning.. she flipped this tire 100 times during her workout.

CrossFit Main Site WOD

Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

Laurie Galassi 17:34 (125lbs / 14lbs / 65lbs), Pat Barber 18:22, Rob Orlando 18:23 (with 20lb vest), Rebecca Voigt 23:39 (115lbs / 16lbs / 65lbs), Elyse Umeda 24:07 (125lbs / 14lbs / 65lbs), Kristan Clever 26:26 (115lbs / 16lbs / 65lbs). Post time to comments.

CrossFit Hanover WOD

Complete 5 rounds of the following circuit:

250# Tire Flips – 20 reps
Wallball Shots – 20 reps
80#/60# KB SDHP – 20 reps
GHD Situps – 20 reps
Supine Ring Pull Ups – 20 reps

Scale as needed.  Post scale and time to comments.

Nadia Shatila completes 100 pull-ups in 2:53 – video [wmv] [mov]

**Note to all CF’ers – I’ll be out of town from this coming Saturday until the following Saturday.  During that time, we’ll have normal hours for all WODs.  Bryan Wolfe will be filling in for me and I’ll have several workouts posted […]

28
Jun

06.28.2010 – Monday

Wally’s been with us for 2 months now.. he’s lost about 13 pounds and has gained a tremendous amount of muscle tissue.  In his WOD on Friday, he flipped our 250# tire about 75 times along with ripping out the same number of body rows, DB front squats, and pushups.  He’s pretty much unstoppable!  Keep it up, Wally!

CrossFit Main Site WOD

Rest Day

CrossFit Hanover WOD

Part 1

Deadlift 5, 5, 5, 3, 3, 1

Part 2

KB Swings 55#/35# – 15 reps
100meter Sprint Shuttle
Burpees to Lateral Jumps over 12″ Hurdle

Complete as many rounds as possible in 15 minutes.

Part 3

Reverse Hyperextension – 50 reps at 90# – break these up however you like.

Post load for deadlifts and total rounds for part 2 to comments.

26
Jun

06.26.2010 – Saturday

Pat McGrane doing today’s WOD – it was his first time at CF Hanover, and we think he’ll be back for more.  Nice work, Pat.

CrossFit Main Site WOD

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

CrossFit Hanover WOD

Part 1

Box Squat 5, 5, 5, 5, 5

Part 2

21-15-9 of the following triplet (with an added run at the end)

DB Squat Clean/Push Press 45#’s/25#’s
KB Swings 55#/35#
Burpee w/ Broad Jump
400 meter run

With the DB Squat Clean/Press, begin with the dumbbells on the ground.  Clean the weight using a full hip extension before pulling your body down into a full squat.  From the bottom of the squat, stand up fast and drive into your overhead press.  Lock your elbows at the top before returning the dumbbells to your starting position.

Post load and time to comments.

“Winning is not a sometime thing; it’s an all time […]

25
Jun

06.25.2010 – Friday

Part of my youth wrestling group learning how to stabilize their core and strengthen their shoulder girdle doing dip holds (on my new fancy dip bars!)

CrossFit Main Site WOD

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Chris Spealler 9:33, Graham Holmberg 9:42, Eric O’Connor 9:50, Laurie Galassi 10:03 (20″ box, 1pood KB), Lauren Plumey 10:10 (1pood KB), Ben Bergeron 10:52, Rob Orlando 11:08, Danielle Mulford 11:18 (20″ box, 1pood KB), Dave Lipson 12:15 (2pood KB). Post time to comments.

CrossFit Hanover WOD

Complete 30-20-10 of the following triplet (with a 440m run @ the end of each round)

95#/65# SDHP
Dips
Situps
440m run

Complete for time.  Post load and scale to comments.

Finish with 3 x 440 meter sprint w/ 90 seconds rest between runs.  Wear a 20# vest for your first run.  Your goal for run 2/3 is to run a 20% faster time than the first.  Post times.

24
Jun

06.24.2010 – Thursday

Yay!  More pullup bars at CrossFit Hanover!

CrossFit Main Site WOD

Rest Day

CrossFit Hanover WOD

For time, complete the following list while wearing a 20# weighted vest.

1320m run
75 KB Swings 55#/35#
75 Back Extensions
880m run
50 KB Swings 55#/35#
50 Back Extensions
440m run
25 KB Swings 55#/35#
25 Back Extensions

Swings are to be done to an overhead position (ie American Swings).  Post time and scale to comments. 

Finish with 150 situps, focusing on breathing (exhale as you come up) and speed on the way up.

23
Jun

06.23.2010 – Wednesday

With CrossFit, you can get fit without a solid base, but you’ll get much more fit with one.  Eat right!

CrossFit Main Site WOD

50# Dumbbell Thrusters – 15 reps
Glute Ham Situps – 30 reps

Complete 3 rounds for time.  Post time and scale to comments.

CrossFit Hanover WOD

*Complete this strength workout before doing the CF Main Site WOD.

7 x 5 Floor Press

Post load to comments.  Rest 5 minutes before starting the CF Main Site WOD.

22
Jun

06.22.2010 – Tuesday

From the vault – Betty doing her first keg clean and press.  Those were the days!

CrossFit Main Site WOD

“RJ”

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

David Millar 40:00, Kristan Clever 46:40, Rebecca Voigt 48:33. Post time to comments.

CrossFit Hanover WOD

135#/95# Power Cleans, 3 reps
100 ft Sprint
100 ft Backward Sprint
6 Situps

Complete as many rounds as possible in 4 minutes.  Rest 1 minute.  Repeat 5 times total.  Post total rounds completed for individual rounds.

Learning the double under with Jon Gilson of Again Faster.

21
Jun

06.21.2010 – Monday

Heather Bergeron at the 2010 Games Qualifiers.  Go to http://games2010.crossfit.com for more info or to see the latest on the 2010 CrossFit Games to be held at the Home Depot Center in LA!

CrossFit Main Site WOD

Barbell Overhead Lunges – 50 feet
Burpees – 21 reps

Complete 5 rounds for time.  Post time to comments.

CrossFit Hanover WOD

“Grip Test”

Deadlift 185#/135# – 30 reps
Farmers Walk 90#/70# – 100 ft.
Deadlift 185#/135# – 20 reps
Farmers Walk 90#/70# – 100 ft.
Deadlift 185#/135# – 10 reps
Farmers Walk 90#/70# – 100 ft.

Perform each exercise as a straight-set.  Each time you must release your hands from the barbell or weights during the set counts as a penalty.  You must perform 5 burpees for each penalty before you resume your set.  Complete for time.  Log penalties, scale, and time to comments.

20
Jun

06.20.2010 – Sunday

My son, Cohen, telling you to leave his hurdle the hell alone. 

CrossFit Main Site WOD

Rest Day

CrossFit Hanover WOD

Rest Day

“Bury me deep when there’s no will to be better than you..” – Metallica