31
Oct

10.31.2010 – Sunday

Happy Halloween!

CrossFit Main Site WOD

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

CrossFit Hanover WOD

Rest Day

MOBILITY WOD

http://mobilitywod.blogspot.com/2010/10/episode-71-overhead-squatsnatch-prep.html

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

**Our UPDATED class schedule is as follows:

Monday-Friday WOD’s – 4:30am, 11:30am, 12:30pm, 5:00pm, 6:00pm
Saturday 7:00am Skill Class*, 8:00am WOD, 9:00 Open Gym**

*Skill Class – Every Saturday we’ll pick apart a movement or two for an hour to help you understand the key components, visualize proper execution, and to drill drill drill.  Example – this past week we worked on the Clean and Jerk.  We spent <5  minutes reviewing proper foot position, back position, hip position, head position, etc.  From there we worked on execution using PVC bars, then we moved to 45# bars.  Some kept working with the bar while some added weight.  We worked on push jerks AND split jerks to help people find their […]

30
Oct

10.30.2010 – Saturday

Joel demonstrating the bottom position for the snatch during last weeks skills class.  It looks like everyones checking out his powerful hip extensors!

CrossFit Main Site WOD

Rest Day

CrossFit Hanover WOD

Part I

Complete for time:

Run 1 Mile

Post time to comments.

Part II

“Team WOD”

Complete 2 rounds for time:

20# Medball Throw for distance – 400 meters
45# Team Run – 400 meters
3 Bleacher Runs
10 KB Swings 60#/45#

Post time to comments.

MOBILITY WOD

http://mobilitywod.blogspot.com/2010/10/episode-70-new-oslo-hip-mob-horizontal.html

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

**Our UPDATED class schedule is as follows:

Monday-Friday WOD’s – 4:30am, 11:30am, 12:30pm, 5:00pm, 6:00pm
Saturday 7:00am Skill Class*, 8:00am WOD, 9:00 Open Gym**

*Skill Class – Every Saturday we’ll pick apart a movement or two for an hour to help you understand the key components, visualize proper execution, and to drill drill drill.  Example – this past week we worked on the Clean and Jerk.  We spent <5  minutes reviewing proper foot position, back position, hip position, head position, etc.  From there we worked on execution using PVC bars, then we moved to 45# bars.  Some kept working with the bar while some added weight.  We worked on push jerks AND split jerks to help people find their strengths/weaknesses.  We generally don’t pick […]

29
Oct

10.29.2010 – Friday

Christmas Abbott at the 2010 Southeast Regionals.  Insane!

CrossFit Main Site WOD

Complete as many rounds as possible 20 minutes of:

10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Austin Malleolo 16 rounds + 10 wall ball, Karianne Dickson 15 rounds (14lb ball),
Kim Malz 11 rounds + 8 shots (20lb ball). Post rounds completed to comments.

CrossFit Hanover WOD

Part I

Back Squat 10 x 5 @ 65% 1RM – 60 seconds rest between sets

Post load to comments.

Part II

On the minute, every minute, for up to 15 minutes:

5 KB Swings 60#/45#
10 Dips
15 Jump Ropes

Post total completed rounds to comments.

28
Oct

10.28.2010 – Thursday

Feeser doing knees to elbows for the first time.  Nicely done Eric!

CrossFit Main Site WOD

Run 5K

Post time to comments.

CrossFit Hanover WOD

Complete for time:

Deadlift 155#/115# – 100 reps
Lunges – 200 steps each leg
Situps – 300
Double Unders – 400

Segment however you wish.  Post time to comments.

MOBILITY WOD

http://mobilitywod.blogspot.com/2010/10/episode-68-torn-hammie-fix-that-thing.html

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

**Our UPDATED class schedule is as follows:

Monday-Friday WOD’s – 4:30am, 11:30am, 12:30pm, 5:00pm, 6:00pm
Saturday 7:00am Skill Class*, 8:00am WOD, 9:00 Open Gym**

*Skill Class – Every Saturday we’ll pick apart a movement or two for an hour to help you understand the key components, visualize proper execution, and to drill drill drill.  Example – one week we worked on the Clean and Jerk.  We spent <5  minutes reviewing proper foot position, back position, hip position, head position, etc.  From there we worked on execution using PVC bars, then we moved to 45# bars.  Some kept working with the bar while some added weight.  We worked on push jerks AND split jerks to help people find their strengths/weaknesses.  We generally don’t pick the skill until the morning of the class, but if you want something specific we can accomodate it!

**Open Gym – this is a perfect […]

27
Oct

10.27.2010 – Wednesday

Joel destroying today’s WOD.  He was working so fast, his shirt was ripped off at some point.  Gerard Butler from “300” eat your face off dude.

CrossFit Main Site WOD

Complete as many rounds as possible in 20 minutes of:

10 95# Snatch Squats
10 Ring Dips
10 Knees to Elbows

Post time and scale to comments.

CrossFit Hanover WOD

Part I

Shoulder Press 5, 5, 5, 3, 3, 1

Post individual loads to comments.

Part II

Complete 5 rounds for time of:

KB Swings 60#/45# – 20 reps
Pushups – 15 reps
Pullups – 10 reps
Burpees – 5 reps

Post time to comments.

EXIT PASS

25 Pistol Steps on Each Leg
5 minutes TFL Mobility on each leg.

MOBILITY WOD

http://mobilitywod.blogspot.com/2010/10/episod-67-ring-dip-and-overhead-squat.html

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

**Our UPDATED class schedule is as follows:

Monday-Friday WOD’s – 4:30am, 11:30am, 12:30pm, 5:00pm, 6:00pm
Saturday 7:00am Skill Class*, 8:00am WOD, 9:00 Open Gym**

*Skill Class – Every Saturday we’ll pick apart a movement or two for an hour to help you understand the key components, visualize proper execution, and to drill drill drill.  Example – this past week we worked on the Clean and Jerk.  We spent <5  minutes reviewing proper foot position, back position, hip position, head position, etc.  From there we worked on […]

26
Oct

10.26.2010 – Tuesday

Gonna start ordering some long sleeve shirts and hoodies soon!  Interested?  Let us know!  We’ll be taking pre-orders starting next week.  Long sleeves will be $25 and Hoodies will be $35.  We’ll also come out with a line of not-so-bad-ass apparel.. check back soon for designs!

CrossFit Main Site WOD

Rest Day

CrossFit Hanover WOD

Part I

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

Part II

Complete as many rounds as possible in 20 minutes of:

200 meter run
200 ft lunges

If you have a weighted vest or body armor, wear it.  Post rounds and portions of rounds to comments.

EXIT PASS

Glute Ham Situps – 50 reps (try rest as little as necessary on these)

MOBILITY WOD

http://mobilitywod.blogspot.com/2010/10/episode-66-front-rack-wrist-mob-and.html

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

**Our UPDATED class schedule is as follows:

Monday-Friday WOD’s – 4:30am, 11:30am, 12:30pm, 5:00pm, 6:00pm
Saturday 7:00am Skill Class*, 8:00am WOD, 9:00 Open Gym**

*Skill Class – Every Saturday we’ll pick apart a movement or two for an hour to help you understand the key components, visualize proper execution, and to drill drill drill.  Example – this past week we worked on the Clean and Jerk.  We spent <5  minutes reviewing proper foot position, back position, hip position, head position, etc.  From there we […]

25
Oct

10.25.2010 – Monday

Ross Drawbaugh, Dover High School Wrestler/Baseball Player/Golfer and total beast, doing max length bar hangs to improve his grip strength.  He’ll be wrestling 112/105 for Dover this year, and with a work ethic like his, he’ll end up at the top of many podiums in his wrestling career.  (Pictured – 80# worth of chains)

CrossFit Main Site WOD

Ten rounds of:

1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Heather Bergeron 155lbs in 12:45. Post load and time to comments.

CrossFit Hanover WOD

“The Hizz”

Complete as many rounds as possible in 4 minutes of the following:

185#/135# Deadlift – 4 reps
Burpee w/ Lateral Jump Over Bar – 8 reps

Rest 1 minute

Complete as many rounds as possible in 4 minutes of the following:

DB Thrusters 45#/25# – 8 reps
50 ft. Bear Crawl

Rest 1 minute

Complete as many rounds as possible in 4 minutes of the following:

185#/135# Deadlift – 4 reps
Burpee w/ Lateral Jump Over Bar – 8 reps

Rest 1 minute

Complete as many rounds as possible in 4 minutes of the following:

DB Thrusters 45#/25# – 8 reps
50 ft. Bear Crawl

Post individual round scores to comments.

MOBILITY WOD

http://mobilitywod.blogspot.com/2010/10/episode-65-recovering-slack-post-injury.html

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

**Our UPDATED class schedule is as follows:

Monday-Friday […]

24
Oct

10.24.2010 – Sunday

From the vault.. Joel doing 155# Thrusters about a month ago.  Beast!

CrossFit Main Site WOD

21-15-9 reps of:

225 pound Deadlift
135 pound Overhead squat

Dave Lipson 3:24, Mike Giardina 5:07, Chris Spealler 5:09, Karianne Dickson 5:45 (155lb dead, 95lb OHS), Elyse Umeda 6:37 (155lb dead, 95lb OHS), Heather Bergeron 7:18 (155lb dead, 95lb OHS).

Post time to comments.

WOD Demo with Chris Spealler – video [wmv] [mov]

CrossFit Hanover WOD

Rest Day

MOBILITY WOD

http://mobilitywod.blogspot.com/2010/10/episode-65-recovering-slack-post-injury.html

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

**Our UPDATED class schedule is as follows:

Monday-Friday WOD’s – 4:30am, 11:30am, 12:30pm, 5:00pm, 6:00pm
Saturday 7:00am Skill Class*, 8:00am WOD, 9:00 Open Gym**

*Skill Class – Every Saturday we’ll pick apart a movement or two for an hour to help you understand the key components, visualize proper execution, and to drill drill drill.  Example – this past week we worked on the Clean and Jerk.  We spent <5  minutes reviewing proper foot position, back position, hip position, head position, etc.  From there we worked on execution using PVC bars, then we moved to 45# bars.  Some kept working with the bar while some added weight.  We worked on push jerks AND split jerks to help people find their strengths/weaknesses.  We generally don’t pick the skill […]

23
Oct

10.23.2010 – Saturday

Paleoyummy!  Chipotle grilled flank steak with pineapple lime cilantro salsa!  Just another great recipe found on www.paleoplan.com – all CFH members get to access this site FREE.  Become a member and you get free shopping lists and meal planning! 

CrossFit Main Site WOD

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Kevin Montoya 4:15, Mat Frankel 4:55, Heather Bergeron 5:59 (14lb ball), Kim Malz 8:05 (20lb ball).
Post time to comments.

CrossFit Hanover WOD

Team WOD – Teams of 4 (2 guys/2 girls)

Complete as many reps as possible in 4 minutes of each of the following movements:

135#/95# Deadlifts
Pushups
Air Squats
95#/65# Ground-to-Overhead

Rule – Only one guy and one girl can be working at a time.

Post team scores to comments.

MOBILITY WOD

http://mobilitywod.blogspot.com/2010/10/episode-64-heavy-met-con-prep.html

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

**Our UPDATED class schedule is as follows:

Monday-Friday WOD’s – 4:30am, 11:30am, 12:30pm, 5:00pm, 6:00pm
Saturday 7:00am Skill Class*, 8:00am WOD, 9:00 Open Gym**

*Skill Class – Every Saturday we’ll pick apart a movement or two for an hour to help you understand the key components, visualize proper execution, and to drill drill drill.  Example – this past week we worked on the Clean and Jerk.  We spent <5  minutes reviewing proper […]

22
Oct

10.22.2010 – Friday

Eric Feeser ripping up one of this weeks workout.  Nice work Eric!

CrossFit Main Site WOD

Rest Day

CrossFit Hanover WOD

21-15-9 of the following:

95#/65# Squat Clean-Thrusters
Pullups
400 Meter Run

Post time and scale to comments.

MOBILITY WOD

http://mobilitywod.blogspot.com/2010/10/episode-63-plan-ahead-and-mobilize.html

Check this one out.. good stuff KStar!

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

**Our UPDATED class schedule is as follows:

Monday-Friday WOD’s – 4:30am, 11:30am, 12:30pm, 5:00pm, 6:00pm
Saturday 7:00am Skill Class*, 8:00am WOD, 9:00 Open Gym**

*Skill Class – Every Saturday we’ll pick apart a movement or two for an hour to help you understand the key components, visualize proper execution, and to drill drill drill.  Example – this past week we worked on the Clean and Jerk.  We spent <5  minutes reviewing proper foot position, back position, hip position, head position, etc.  From there we worked on execution using PVC bars, then we moved to 45# bars.  Some kept working with the bar while some added weight.  We worked on push jerks AND split jerks to help people find their strengths/weaknesses.  We generally don’t pick the skill until the morning of the class, but if you want something specific we can accomodate it!

**Open Gym – this is a perfect time to bring a friend, come […]