11.15.2019 – Friday

Nov 14, 2019 | W.O.D.

CrossFit Hanover – CrossFitWarm-upShoulder Press Warmup (No Measure)Complete 200 single under, followed by: 10 Arm Circles ea. dir 5 Inchworms w/ Pushup 10 Band Pull Aparts 10 Arm Circles ea. dir 3 Inchworms w/ Pushup 10 Band Pull Aparts 10 Arm Circles ea. dir 1...

11.14.2019 – Thursday

Nov 13, 2019 | W.O.D.

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)2min cardio followed by 3x 8 Glute Bridge* 20’ Lateral Band Walk ea dir *Glute bridges- use a bar and work up to a challenging weight. Squeeze for a second at the top!WeightliftingBack Squat (In >= 5 sets,...

11.13.2019 – Wednesday

Nov 12, 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.DurabilityMetcon (No Measure)E2MOM x 10 A: 150’ Sled Drag HEAVY B: :90 Plank Hold *Use a weight on the sled...

11.12.19 – Tuesday

Nov 11, 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...

11.11.2019 – Monday

Nov 10, 2019 | W.O.D.

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Complete 3 rounds of the following: 150m Row 10 Air Squats (Depth & Posture) 5 Pullups/5 Pushups Complete this in 5min or less, then set up your equipment for 20.5!Daily WODCrossfit Games Open 20.5 (Ages...

11.08.2019 – Friday

Nov 7, 2019 | 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...