31
Jul

07.31.2010 – Saturday

Natalie hammering out a tabata round of 25# Sandbag Snatches at the girls conditioning camp on Friday.  She did tabata rounds of sandbag snatches, rope waves, and situps for 2 rounds without rest!  Nice work Natalie.

CrossFit Main Site WOD

25 Burpees
400 Meter Run

Complete 5 rounds for time.  Post time to comments.

CrossFit Hanover WOD

25 Burpee w/ Lateral Jump 12″
440 Meter Run

Complete 5 rounds for time.  Post time to comments.

GRAND OPENING TODAY!  Come down for food, drinks, and a WOD!  Kick off is 4pm, hope to see you there!

Wanna try CrossFit Hanover for 7 days FREE?  Click here!

30
Jul

07.30.2010 – Friday

Jackie doing her pistol squats this morning.  Using rings is a good way to keep your balance while you work to master the pistol squat.  Great work Jackie!!

Grand Opening TOMORROW!!  Can’t wait to see ya!

CrossFit Main Site WOD

Rest Day

CrossFit Hanover WOD

Part I

Complete as many rounds as possible in 14 minutes of the following circuit:

3 Barbell “Bear” Complex – 135#/95#
8 Left Leg Pistol Squats
8 Right Leg Pistol Squats
220 Meter Sprint

Post completed rounds and portions of rounds to comments.

Part II

Overhead Walk 220 Meters – 95#/45# Barbell*

Complete as quickly as possible.  Each time your elbows come from an extended position with the barbell overhead, you must do a 220 meter sprint and 10 pushups before picking the weight back up to continue.  Log penalties and time to comments.

Wanna try CrossFit Hanover for 7 days FREE?  Click here!

29
Jul

07.29.2010 – Thursday

Here’s a pic of one of our newest athletes, Meaghan, having fun while doing farmers walk in yesterday’s WOD.  Too bad Meaghan is a student at Pitt, we’re gonna miss her hard work and enthusiasm in the fall!  Hopefully, next summer we’ll get her into some regional events.. she’s a monster!

CrossFit Main Site WOD

“Isabel”

30 Snatches for time @ 135#

Post scale and time to comments.

CrossFit Hanover WOD

Part I

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

Part II

On the minute, every minute, up to 14 minutes, complete the following triplet:

3 Deadlifts @ “Set 3″ from your Part I Strength Workout
6 KB Swings 60#/45#
9 Double Unders

Post scale and total rounds completed before failure.  If you cannot do double unders, do 3x single unders (27).

Grand Opening in 2 DAYS!!!  So excited for a huge turnout.. we’re going to have en EPIC EVENT!  If you’re not there, you’ll miss out big time.  Wanna try CrossFit Hanover for 7 days FREE?  Click here!

28
Jul

07.28.2010 – Wednesday

Sheron hammering out her dumbbell bear crawls this morning at about 4:45am!  Nice!

CrossFit Main Site WOD

Run a 5K

Post time to comments.

CrossFit Hanover WOD

Complete 3 rounds for time of:

135#/95# Overhead Any Style – 20 reps
50 ft. 45#/25# DB Bear Crawl
100 ft. 45#/25# DB Overhead Walk
150ft. 60#/45# KB Farmers Walk

*Each individual set must be done unbroken.  If you have to break your set, you must do 5 burpees before continuing.  Post scale, penalties, and workout time to comments.

27
Jul

07.27.2010 – Tuesday

Welcome aboard, Matt!  Nice work on last night’s chipper, you left that WOD beaten and bruised man.

CrossFit Main Site WOD

“Roy”

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Kristan Clever 16:29 (155lb Deadlift), Rebecca Voigt 22:36 (155lb Deadlift). Post times to comments.

CrossFit Hanover WOD

SDHP 95#/65# – 30 reps
440 meter run
SDHP 95#/65# – 20 reps
880 meter run
SDHP 95#/65# – 10 reps
1320 meter run
50 GHD Situps
50 GHD Hip/Back EX

Complete for time.  Immediately after completing your WOD, you’ve got 3 minutes to establish a max-load 1RM back squat.  Post time and load to comments.

26
Jul

07.26.2010 – Monday

Crunch Week!  Are you coming to our grand opening THIS SATURDAY!!!?  If so, you’re going to be a part of history!  Find us on facebook and RSVP for our event.. just search for CrossFit Hanover and the event (and our fan page) will pop up.  We’ll have a Demonstration WOD, a Participant WOD, a Wounded Warrior Project Fundraiser, T-Shirt Sales, Food, Drinks, Fun, Games, Special Introductory Member Discounts, Free Membership Giveaways, and a whole lot more!  If you don’t show up, we will personally hunt you down and drag you there!  (just kidding about that last part)  See you there!

CrossFit Main Site WOD

Rest Day

CrossFit Hanover WOD

“Chipper #1″ – Our very first chipper WOD!

DB Cleans 45#/25# – 25
KB Farmers Walk 60#/45# each hand – 220 meters
Pushups – 50
…KB Swings 60#/45# – 25
880 meter run
115#/65# Power Snatch – 25
20″ Box Jumps – 50
150 ft Bear Crawl
Pullups – 25
Burpee w/ 12″ Lateral Jump – 25
220 meter Sprint

Complete for time.  Post scale and time to comments.

25
Jul

07.25.2010 – Sunday

Sarah, my beautiful wife, being a trooper after ripping her hands to pieces doing Angie today.  They opened up on pullup #50ish and she just kept hammering away.  This is her reaction as she sprayed NewSkin on her hand for the first time.  She’s CrossFit CRAZY!

CrossFit Main Site WOD

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

CrossFit Hanover WOD

Rest Day

GRAND OPENING IS LESS THAN ONE WEEK AWAY!! SEE YOU THERE!

24
Jul

07.24.2010 – Saturday

Our troops finishing up their Friday Conditioning WOD with Partner Burpees w/ a Band and Partner Resisted Lateral Slides to Target.  Get it girls!!

CrossFit Main Site WOD

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

CrossFit Hanover WOD

**Team WOD – we used teams of 3 to complete the following circuit:

220 meter Double Sandbag Sprint (50# total in sandbags)
Max Reps KB Swings 60#/45#
Max Reps Box Jumps (max height possible for athlete)

Complete as many rounds as possible in 15 minutes.  Score total swings and total jumps.

23
Jul

07.23.2010 – Friday

Pat hammering out some ball slams during “Wally” yesterday.  Pat finished in 20:29, one of our fastest times of the day.  Notice the full ROM overhead.  Nicely done Mr. Small!

CrossFit Main Site WOD

Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
12′ Wall climb
95 pound Overhead squat, 21 reps
12′ Wall climb
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part B. Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part C. Three rounds for time of:
6 foot Wall jumps with burpee, 5 reps
20 ft Rope Climb, 3 ascents
Twelve minute time cap. Score time of completion or reps completed within the cap.

Part A: Rich Froning Jr. 6:55, Kristan Clever 2 rounds + 30 push-ups (65lb)
Part B: Ben Smith 1 round + 18 ground to OH, Kristan Clever 2 rounds + 4 knees to elbows (65lb)
Part C: Chris Spealler 8:32, Annie Thorisdottir 7:34 (2 rope climbs).
Post times and/or number of rounds and reps completed for each part [...]

22
Jul

07.22.2010 – Thursday

Wally, one of CF Hanovers newest die-hards.  He’s been with us about 3 months and has been pushing hard the whole time.  He’s lost about 14 pounds, but has dramatically lowered his body fat level while increasing his fitness level tenfold!  Loosely following the Zone Diet, Wally is now eating to control his blood sugar level which is helping him strip away fat and stay energized!  He’s doing so well, yesterday we decided to create our own “Hero WOD” and name it after him!  Good work, Wally!

CrossFit Main Site WOD

Rest Day

CrossFit Hanover WOD

Part I

Overhead Squat 5, 5, 5, 5, 5

If you’re a CF Trainer, help me fix my form!

Part II

“Wally” – we’re creating our own series of Hero WOD’s.. and this one is dedicated to Wally, one of our newest and hardest working CrossFitters.  Wally has been busting his hump for about 3 months and has dramatically improved his strength, endurance, flexibility, coordination, balance, agility, and power while working out 3x/week with us.  He’s lost about 14 pounds and can’t fit into the same clothes he wore when he first started training with us.  There’s nothing he won’t try, and we’re proud of him for everything he’s accomplished!  Here’s the [...]