06.01.2021 – Tuesday

CrossFit Hanover – CrossFitWarm-upBarbell Warmup – Power Clean (No Measure)Row/Bike/Jump Rope for 2-3m, then complete 3 rounds of: 8 Clean Deadlift 6 Low Hang Clean Pull 4 Hang Power Clean 2 Power Clean *Your first two rounds should be with an empty bar....

05.31.2021 – Memorial Day Murph

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...

05.28.2021 – Friday

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.WeightliftingShoulder Press (75/85/95/75% for 5/3/1+/ME)Daily WODMetcon (Time)Complete...

05.27.2021 – Thursday

CrossFit Hanover – CrossFitWarm-upSquat Warmup (No Measure)Complete 1-2min cardio, followed by 3 rounds of: 8 Back Squats (+ wt. ea) 8 Supermans (3sec hold) 30sec Plank (elbows) w/ Band* 2min Ankle/Hip Mobility** *Use a band around your knees and keep your feet...

05.26.2021 – Wednesday

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.Skill WODMetcon (No Measure)Complete 3 Rounds of the following: ME Medball Cleans OTS – 1min ME Farmers...