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Workouts'S ARCHIVE

  • Tuesday’s WOD 04/12/16

    By admin | In Workouts | on April 11, 2016

    Tuesday’s WOD Warm-up: Put on AC/DC’s Thunderstruck. Do a burpee every time they sing “Thunderstruck”. 2 rounds for time: 3 Shrugs 3 Shrug high pulls 3 Shrug high pull muscle cleans 3 hang power cleans Use an empty barbell for this… Strength: Power clean: 3/3/3/3/3 Warm-up to a heavy 3 for your power clean. METCON: […]

  • Friday’s WOD 04/08/16

    By admin | In Workouts | on April 7, 2016

    Friday’s WOD Warm-up: COACHES CHOICE! Strength and METCON: CrossFit Football Bear Complete 4 rounds: Complete the following cycle 7 times to complete 1 round: Power Clean – 1 rep Thruster – 1 rep Back Squat – 1 rep Behind the neck push Jerk – 1 rep After cycle is completed 7 times complete: Strict Pull […]

  • Thursday’s WOD 04/07/16

    By admin | In Workouts | on April 6, 2016

    Welcome ladies of HIT CrossFit’s Couch to CrossFit 2016! GREAT class tonight! You gals are gonna kill it! Thursday’s WOD Warm up: Human Jacks- Step 1. Grab a medicine ball (14/20). Step 2. Get away from the huge ceiling fan and hanging lights. Step 3. Throw med ball in the air as high as you […]

  • Monday’s WOD 04/04/16

    By admin | In Workouts | on April 3, 2016

    Monday’s WOD Warm-up: Hip mobility led by coach Inch worms down and back black mat Frankensteins down and back Leap frog with a partner down and back X 2 Strength: After warming up properly, find your new 1 RM of your back squat. METCON 3 rounds of: 9 thrusters (85/115 or 135/185) 9 burpees with […]

  • Friday’s WOD 04/01/16

    By admin | In Workouts | on March 31, 2016

    Now that the CF Open is over (yea!) we can get back to our regular programming. Friday’s are going to be our dedicated Olympic Lifting days! Let’s have some fun and hit some PR’s! Friday’s WOD Warm-up: 3 rounds of 15 med ball cleans 15 double unders Strength: Take 30 minutes to find a 2 […]