Sep 01

Monday – 31 Heroes

Labor Day Classes: 9am & 10am ONLY!

http://www.31heroes.com/

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

“31 Heroes”
AMRAP 31 minutes
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

*As always, this WOD will be scaleable for all skill/strength levels.

Score is your total # of reps
each complete round = 25 reps

Aug 30

Saturday – Open Gym 8am-12pm

We have three CFH Barbell members lifting at the Bar Slamming Festival weightlifting meet TODAY! Austin, Sam and Charlie will be throwing some serious weight around! 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.

Open Gym 8am-12pm
make-up a WOD you missed, move weight around, mobilize, ninja skills practice, Team Series

Aug 29

Friday

barslamTOMORROW we have three CFH Barbell members lifting at the Bar Slamming Festival weightlifting meet. Austin, Sam and Charlie will be throwing some serious weight around! 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.

Anyone competing in the CrossFit Team Series can complete Workout #1 either today, Saturday or Sunday. Check in with a coach first!

WOD
3 Rounds
12 Clean & Jerk (135/95)
12 Box Jump (30/24)
12 Toes 2 Bar

RX+
- 155/115
- 36/30

Bonus
1000m Row

Aug 28

Thursday

cfhq01

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

WOD – “Diane”
21-15-9
Deadlifts (225/135)
Handstand Push-ups

*scale: pike push-ups / elevated push-ups / standard push-ups

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