05.26.2020 – Tuesday

CrossFit Hanover – CrossFitWarm-upBench Press Warmup (No Measure)Cardio 2-3min followed by 3x 8 Pause Bench Press* 12 DB Bent Over Rows 16 Band Face Pulls** *Don’t have a bench? Floor press, pushup, etc. **Don’t have a band? Skip the movement or do 7...

05.25.2020 – Monday

CrossFit Hanover – CrossFitDaily WODMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan...

05.22.2020 – Friday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min Cardio followed by 3x 15 Air Squats 30sec Lunge Stretch Each Leg 15 Arm Circles Ea 30sec Anterior Capsule Stretch Each ArmAccessory WorkMetcon (Time)Complete 5 Rounds for Time: 25 Supermans 20 Crazy...

05.21.2020 – Thursday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Complete 3 rounds of: 30 Jumping Jacks 30 Mountain Climbers ea 30 Flutter Kicks ea 30sec Sampson Stretch EaWeightliftingWeighted Step-ups (5,5,5,5,5 ea leg superset with 15 GHD Abmat Situps)Daily WODMetcon...

05.20.2020 – Wednesday

CrossFit Hanover – CrossFitWarm-upFall 2016 C&J Warmup 2 (No Measure)Complete 200 single under, followed by: 5 Clean Deadlifts 5 Hang Power Clean 5 Push Jerks 5 Clean & Jerks Add weight, then complete 3 reps of each. Then, add weight and complete 1 rep...