07.06.2020 – Monday

Jul 5, 2020 | W.O.D.

CrossFit Hanover – CrossFitWarm-upOverhead Squat Focus (No Measure)Complete 3-4m of anything that gets you to break a sweat, then do 3 rounds of: 6 PVC Overhead Squats w/ 2sec HOLD 6 Band Pull Aparts w/ 2sec HOLD PVC External Rotation Stretch 15sec Ankle Stretch...

07.03.2020 – Friday

Jul 2, 2020 | W.O.D.

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Run 200m then do 2 rounds of: 15 Jumping Jacks 15 Mountain Climbers 15 Russian KB Swings 30sec Lunge Stretch eaSkillTurkish Get Up (Practice then do 10 reps each side)Daily WODMetcon (Time)Complete for Time:...

07.02.2020 – Thursday

Jul 1, 2020 | W.O.D.

CrossFit Hanover – CrossFitWarm-up[Squat] Clean Warmup (No Measure)Complete 2-3m of Cardio, then 2 rounds of the following: 5 Deadlifts 5 Hang Clean Pulls 5 Front Squat 5 Split Jerks *Complete one round without weight, then add weight and take more time to...

07.01.2020 – Wednesday

Jun 30, 2020 | 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 (3 Rounds for reps)Partner WOD!! “You go, I go” with the following: Part 1 –...

06.30.2020 – Tuesday

Jun 29, 2020 | W.O.D.

CrossFit Hanover – CrossFitWarm-upDeadlift Warmup (No Measure)2-3min cardio, followed by: 15 Slow/Controlled PVC Deadlifts 30sec T-Spine Mobility on D-Ball 15 Slow/Controlled Good Mornings w/ PVC 30sec Superman HoldWeightliftingDeadlift (EMOM x 12)A: 4-6...

06.29.2020 – Monday

Jun 28, 2020 | W.O.D.

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Jump Rope 3min then 2x 4 Presses 4 Push Presses 4 Push Jerks 10 Ring RowsWeightliftingShoulder Press (3-3-3)Push Press (2-2-2)Push Jerk (1-1-1)Daily WODMetcon (Time)Complete for time: 30 Wallballs 20/14 200m...