Workout Of The Day

02.22.2019 – Friday

CrossFit Hanover – CrossFit

Daily WOD

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

02.21.2019 – Thursday

CrossFit Hanover – CrossFit


Front Squat Warmup (No Measure)

Row for 2min, then complete 2 rounds of:

5 Pause Front Squats

10 DB Bent Over Row

30sec T-Spine Mobility

30sec Ankle/Hip Mobility


Metcon (No Measure)

E2MOM x 10 (20min)

A: 5 Tempo Front Squats

B: 10 Barbell or DB BO Row + 15 KB Pullovers

Daily WOD

Active Recovery! Your first Open WOD is tomorrow!

Metcon (5 Rounds for time)

Complete 3-5 Rounds, Each for time, of the following:

30/20 Cal Bike

20 Medball Situps 30/20#

Rest as needed between efforts.

02.20.2019 – Wednesday

CrossFit Hanover – CrossFit


Warm-up (No Measure)

With a Partner, Complete 2 rounds of the following:

10 Cal Row/15 KB RDL’s

1 Min Plank w/ Partner

1 Min Hollow Hold w/ Partner

10 Cal Bike/10 PVC Good Mornings

Daily WOD

Metcon (Time)

With a partner, complete for time:

40 Deadlifts 225/155#

30 TTB


250′ Sled Drag 225/155#

60 Deadlifts

30 TTB


250′ Sled Drag 225/155#

80 Deadlifts

30 TTB


250′ Sled Drag 225/155#

*Weight listed above is the RX load.Rx Sled Load is 225/155#

Scaled Load – 155/105# Deadlifts, 135/90# on Sled


With a partner, complete the workout listed above. One person works while one person rests.

02.19.2019 – Tuesday

CrossFit Hanover – CrossFit


EMOM Squat/Press Warmup (No Measure)

EMOM Squat/Press Warmup

Cardio for 2min, then:

Even Min – 3 Squat Therapy Squats + 5 Air Squats (take your time on the ST squats! Focus on staying upright, keeping your hips open, and staying tight through your trunk.

Odd Min – 5 Barbell Presses+ + 3 Push Presses + Plank in remaining time


Paused Back Squats (3-3-2-2-HS)

Pause for a 2 second count at the bottom of each rep. Have someone count so you can ensure you’re pausing the full time.

FOCUS ON YOUR MECHANICS!!!! If you go too heavy, you’ll see technique break down. Stay light and focus on technique.
Superset work sets with

Max Effort Seated DB Z Press (use a weight that keeps you between 6-8 reps)

Daily WOD

Metcon (3 Rounds for reps)

AMRAP 4min

5 Burpee Box Jump Overs

15 Russian KB Swings 60/45

25 DU

Rest 1min; Complete 3 Rounds

Scaled 45/30, 20″, 50 SU

Rx 60/45, 24/20″, DU

Rx+ 70/53, 30/24″, DU

02.18.2019 – Monday

CrossFit Hanover – CrossFit


Warm-up (No Measure)

Jump Rope 2min, then complete the following:

Burgener Warmup

From here, warm up your hang power snatches.


Hang Power Snatch (3-3-2-2-1-1 w/ Pause in Catch)

Pause in the catch position of each snatch for 5 seconds.

Daily WOD

Metcon (Time)

Complete for Time:

25 DB Power Snatch L

25 DB Power Snatch R

25 Pullups

20ea, 15ea, 10ea, 5ea

Timecap – 15min

Scaled 30/20#

Rx 45/30#

Rx+ 60/45# AND 1 Set Unbroken BMU at the start of each set of Pullups

02.15.2019 – Friday

CrossFit Hanover – CrossFit

View Public Whiteboard


Warm-up (No Measure)

Jump Rope 3min, then complete 3 Rounds of the following:

50′ Bear Crawl

50′ DB Overhead Carry

50′ Lunges


Strongman Medley (Distance)

Complete Max Effort in 60 sec of each movement:

Farmers Carry

Sled Drag

Stone/Medball Carry
The clock does not stop during the 3 minutes. Transition from one movement to the next as fast as you can.

Complete 2 Practice Attempts then ONE official attempt with a judge. Log your weights into the comments section. Score total distance.



Farmers – 105# each hand

Sled Drag – 135# on sled

Stone/Medball Carry – 120#


Farmers – 70# each hand

Sled Drag – 90# on sled

Stone/Medball – 70#



Farmers – 140# on handles

Sled Drag – 180# on sled

Stone/Medball – 150#


Farmers – 90# on handles

Sled Drag – 135# on sled

Stone/Medball 100#

Daily WOD

Metcon (Time)

15 DB Power Clean L

15 DB Power Clean R


50’ DB Bear Crawl

12 DB Power Clean L

12 DB Power Clean R


50’ DB Bear Crawl

9 DB Power Clean L

9 DB Power Clean R


50’ DB Bear Crawl


30/20#, DB Deficit Pushups


45/30#, HSPU


45/30#, HSPU, HS Walk