11.01.2019 – Friday

Oct 31, 2019 | W.O.D.

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Jump Rope 3min, followed by 3 rounds of the following: 10 Russian KB Swings 10 Step Ups (5ea)DurabilityMetcon (AMRAP – Rounds and Reps)Complete AMRAP 15min of the following: 10 Double KB Russian Swings...

10.31.2019 – Thursday

Oct 30, 2019 | W.O.D.

CrossFit Hanover – CrossFitWarm-upSquat/Press Specific Warmup – High Volume Strength (No Measure)Do 2min of cardio, followed by: 15 Air Squats (focus on mechanics) 12 “Spider Man” Mountain Climbers ea. 9 Inchworm’s w/...

10.30.2019 – Wednesday

Oct 29, 2019 | W.O.D.

CrossFit Hanover – CrossFitWarm-upCoaches Choice! (No Measure)Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.Daily WODMetcon (AMRAP – Rounds and Reps)With a partner- AMRAP 15min of the following: 30 DB Hang Power...

10.29.2019 – Tuesday

Oct 28, 2019 | W.O.D.

CrossFit Hanover – CrossFitWarm-upBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push...

10.28.2019 – Monday

Oct 27, 2019 | W.O.D.

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)2min Row followed by 3 rounds of: 6 Deadlifts 6 Inchworms w/ Pushup 6 Deadlifts 15 Band Pull Aparts (On RIG) Increase load of your deadlifts each set. If you’re doing HSPU, you can begin to get into...