Aug 27

Wednesday

***Labor Day Schedule: 9am & 10am only!***

Skill / Drill
OHS Skill Work 10-15min

Partner WOD
AMRAP 18min
8 Burpees
10 Wallballs (20/14)
20 Double Unders (40)
- teams of 2
- each partner completes a full round before switching

 

Aug 26

Monday

Anyone competing in the CrossFit Team Series will have Friday and Saturday to complete the first workout. Sunday can be an option if a make-up is needed.

WOD
a: 3x1000m Row (rest 1:1)
b: Fran make-up (only if you missed Monday)

Aug 25

Monday – Fran

barslam

We have members competing at the Bar Slamming Festival this weekend! The event is being held at CrossFit Cyclone in Statesville. Come out and show your support for your CFH athletes! Check out more info here.

WOD – “Fran”
21-15-9
Thrusters (95/65)
Pull-ups

*two heats – take turns judging/counting reps

Bonus – “Annie”
50-40-30-20-10
Double-unders
Sit-ups

*if you miss today, you will have a chance to make-up “Fran” tomorrow

Aug 23

Saturday

https://www.youtube.com/watch?v=2U0LiELc0V8

WOD - Team “DT”
5 Rounds - Teams of 2
24 Deadlift (135/95)(155/115)
18 Hang Power Cleans
12 Shoulder-to-Overhead
- one partner working at a time
- partition sets as needed

Aug 22

Friday

cfhq2

WOD
5 Rounds
200m Run
21 KB Swings (53/35)(US)
15 Air Squats
9 Push-ups (HR)

RX+
- 70/53
- Pistols (alternating)
- HSPU

Bonus
3 Rounds
10 Thrusters (45/35)
7 Pull-ups

Aug 20

Wednesday

Skill / Drill
A: Overhead Squat
B: Snatch Balance

WOD
4 Rounds NFT
10 Overhead Squats (95/65)
15 Box Overs (24/20)
20 Burpees

*not for time
**burpees as fast as possible
Bonus
1000m Row
Aug 19

Tuesday

cfhq

Strength
Deadlift – 5@75%, 3@85%, 1@95+%
- 2-3 warm-up sets
- share a bar if using similar weight
- get heavy

WOD
AMRAP 10min
3 Thrusters (95/65)
3 Toes 2 Bar
6 Thrusters (95/65)
6 Toes 2 Bar
9,9,12,12…

RX+
(115/75)

Bonus
400m Run

Aug 18

Monday

Strength
Front Squat: 5@75%, 3@85%, 1@95%+
- 2-3 warm-up sets
- share a rack if using similar weight
- get heavy

WOD
Three 4min AMRAPS of
5 Push-ups (HR)
10 Slamballs (30/20)
15 Abmat Situps
- 2min rest between AMRAPS
- pick up where you left off
- total rounds&reps

Bonus
2x500m Row (rest 1:1)