Crossfit hamilton

Wod

''Christine''

3 Rounds

500m Row

12 Deadlifts @ body weight

21 Box Jumps

Pat Barber does Christine

Wod

3 rounds

30 Push-ups

30 Sit-ups

30 Wallballs

Wod

Strength

Deadlift  5-5-5

 

Amrap 8mins.

30m Bear Crawl

30m Lunge

10 Box Jumps

10 Burpees

* Coaches notes:  Bring high socks or wear pants for the deadlifts tomorrow.

Deadlift technique

Deadlift technique

Wod

Skill/Strength

3x12-15 reps each exercise

Ring Dips

GHD Sit-ups

Back extensions

AMRAP 20 mins.

20 Push Jerks  #105  #75

40 Air Squats

20 KB Swings

 

* Collecting $$ for sweatshirts.

Rest

Hope everyone had a very Merry Christmas! I highly recommend staying away from the gym this weekend.  Enjoy the holiday, get some rest and have fun with friends and family.  Consider this to be a mental break as well, where you can recover, heal and get yourself prepared to come back strong and keep progressing.  "No Rest, No Progress"

CFH will be back on the normal schedule Monday morning at 6am.  I am working hard on the programming for the new year and will begin to introduce new workouts, movements, skills and warm-ups.

I'm very proud of all of you for your commitment and hard work.  It really is paying off.  I'm seeing a lot of progression and positive changes in each and every one of you.  I'm also proud to be your coach and want to thank you all for the opportunity. I have high expectations for the CFH Community as we head into the new year.

Merry Christmas!

Wod

3 Workouts, 2 Days

A1. 

1000m Row

A2. 

5 Rounds

15 Push-ups 

20 Sit-ups

25 Double Unders

 

B1.  Anyway from ground to overhead,  50 reps  

Men #95  Women #65

 

* Post total time of all 3 workouts

Update on this week's schedule!!

Wed.  normal hours

Thurs.  6am / 7:30am / 10 am / 12noon

Fri. off 

Sat. off 

Sun. off

Wod

3 Rounds

21-15-9

Burpees 

Pull-ups

500m Row

Last minute holiday shopping?  

 

 Give the gift of fitness.

 

 Collecting $32 for those of you who ordered sweatshirts.  Thank you.

 

Wod

15 Hang Power Clean  #135  #95

50 Sit-ups

50 Box Jumps  #20  #14

15 Front Squats  #135  #95

50 Kb Swings  #35  #26

50 Wallballs  #20  #15

15 Push Jerk  #135  #95

50 Jumping Pull-ups

50 Overhead Walking Lunges  #45  #25

Hot Chicks With Douchebags

Gift certificates available.

Last minute holiday shopping? Give the gift of fitness.

 

Wod

7am Class is on!!!

Due to the weather, 10am class is canceled. Please keep checking for update on the 7am class.

Maxout!

Row.  Amcap in 3mins.

Sand Bag Turkish Get-up.  Amrap in 3 mins.

Push-ups.  Amrap in 3 mins.

Box Jump.  Amrap in 3 mins.

Pull-up.  Amrap in 3 mins.

Wod

Keep checking for updates.  Due to the weather, classes may be canceled for tomorrow.

Team Workout Part 1

Partner 1   15,13,11,9,7,5,3,1

Partner 2   1,3,5,7,9,11,13,15

partner 1 does 15 wallballs  #20  #15

partner 2 does 1 burpee

*continue same pattern and then switch exercises

Team Workout Part 2

Partner 1    15,13,11,9,7,5,3,1

Partner 2    1,3,5,7,9,11,13,15

partner 1  SDHP  #95  #65

partner 2  Slamball  #20  #10

*continue same pattern and then switch exercises

Wod

5 Rounds

15 Overhead Squats  #95  #65

30 Anchored Sit-ups

Wod

2000 m Row

21-15-9

Push Jerk  #115  #85

Box Jump  24''  18''

CrossFit Games

Wod

Amrap 10 mins 

15 Deadlifts  #135  #95

15 push-ups

Wod

Fran

21-15-9

Thrusters   #95  #65

Pull-ups

Schedule update!! Classes available every Monday and Thursday at 6:30pm.

Rest

 Thank you Nick, for adding your energy to our classes this past week. We all look forward to having you back in a few months. On behalf of all CFH thank you for everything that your doing over seas, take care.

Wod

Amrap 20 mins.

10 Push Press   #95 #65

10 Pistols

10 Ring Rows

Wod

Perform 1 Power Clean the first minute. 2 Power Cleans the 2nd minute. 3 Power Cleans the 3rd minute and continue on until you can no longer maintain the repetitions per minute.

Men  #135

Women  #95

Military Muscle : Interval Training

Wod

1000m Row

50 Squats

200 Single Unders

100 Push-ups

1000m Row

100 Sit-ups

200 Single Unders

50 Squats

1000 m Row

Quiksilver Eddie Aikau

Wod

Amrap 20 mins.

15 Ring Dips

20 Alternating Db Power Snatch  #35 #25 

25 Double Unders

Wod

A1.

3x5 Broad Jumps @ :60

3x20 GHD Sit-ups @ :60

3x18 unbroken Kb Swings @ :60 rest periods

A2.

Bench Mark 

"Jackie"

1000m Row

50 Thrusters  #45

30 Pull-ups

 

 

  

Wod

Dirty 30!

30  Box Jumps #24  #18

30 Jumping Pull-ups

30 Kb Swings  #53  #35

30 Push Press  #75  #55

30 Overhead Lunges  #45  #25

30 Wall balls

30 Burpees

30 Toes to bar

30 Double Unders

 Caveman vs. Modern Man

C'mon Man!

Rest

Wod

For Time

500m Row

50 Burpees

20 Anyway from ground to overhead  135#  95#

Wod

due to an accident on rt.130 morning classes are canceled. 12noon is still on...sorry for the inconvenience .

Tabata

Pull-up

Push-up

Kb Swing

Row

Squat

 

 

Wod

3 Rounds for time

25 OHWL  45lbs/25lbs.

10 Hang Power Clean  135lbs./95lbs.

35 Anchored Sit-ups

Wod

21-18-15-12-9-6-3

Push press  95lbs./65lbs.

Kb swings  53lbs./35lbs.

Double unders*

*Failed attemps count

Wod

A1. 3x15 Toes to bar @ :60 rest

A2. 3x15 Pull-ups @ :90 rest

B1. AMRAP 12 mins.

  10 Medball Cleans

  10 Push-ups

  10 Box Jumps

B2. 100 Anchored sit-ups for time