Rob Orlando- 300# Thruster. NBD. Skill: Snatch P.1-3. (10-12min.) PVC-light barbell. WOD: P1. Max effort thruster: (12-15min.) warm up in sets of 3 until 3 repetitions get heavy (3-5 sets, incrementing weight between 40-80%) and switch to a single rep working up to 4 single repetitions of between 90-100% of your max. Go for a […]
The Deadlift Set-Up By Kelly Starrett and Carl Paoli WOD: For time. (30 min cap) 21 deadlifts (135,225#), 200m. Run 18 deadlifts, 400m. Run 15 deadlifts, 800m. Run 12 deadlifts, 1 mile Run *scale deadlift weight to 60% of 1 rm.
AFFILIATES REELING FROM HURRICANE SANDY Skill: Snatch P.1-2. (8-10 min.) WOD: P1. EOMOTM. 3 Shoulder Press @ 70% of 1 rm. + plank hold. x 6 rounds Working with a partner, press 3 reps every other min-on the min., when your partner is working you are holding a plank for 1 min, then switch spots.
Bar Pull up progressions Details at GymnasticsWOD Skill: Snatch P.1-2. (PVC-light barbell) (8-10 min.) WOD: P1. Death by strict pull-up. Using least assistance possible, without early failure. complete 1 pull-up the 1st min, 2 the 2nd min, 3 the 3rd… Continuing as long as you are able. (goal is to go for 10 min, so
Be on the look out for Friday Nov. 23 for AMAZING deals for those looking to get started with HCF, as well as some goodies for our current members! This only happens once a year and won’t be offered again next year.
Saturday Schedule: 8am: YMCA Fall run 5k. 9am: YMCA Fall run 10k. 10am: Olympic Lifting. Clean & Jerk. 11am: Team WOD! Noon: Open Gym + CWOD. Two rounds for time of: 50 Pull-ups 75 Sit-ups (abmat) 50 overhead squat (50,75#) 75 Double-unders
Be Careful Of Your Company ESSAYS | BY LISBETH | Skill: Handstands P. 1-3. review part 1 and go straight into parts 2-3. WOD: P1. Death by handstand pushups. Every min on the min beginning at 1 rep, adding 1 rep each minute. Ex: 1st min complete 1 HSPU, 2nd min complete 2 handstand pushups,
Make sure to stay updated on our Events Calendar for upcoming awesomeness in and around our community! WOD: Three rounds for time of: Row 500 meters (scale to 250m. row if needed) 21 Burpees (scale to 15 burpees if needed) Run 400 meters (scale to 200m. run if needed) *22 min cap CWOD: Olympic lifting
Wednesday Happenings: 10a-2pm Jenna and Shaun will be at IU for an internship fair. If your a student interested in gaining college credit for learning about CrossFit come visit us at the IU school of health! SPH/HPER 163. 4-7pm We will be hosting a team workout for CampusFit at Upland Brewing Co.! Today at Upland
The CrossFit Treehouse ESSAYS | BY LISBETH | “The old tree house looks a little different but it’s still a place where you’re safe to dream and folks will give you a hand up if you need one.” WOD: As many rounds as possible in 12 minutes: 5 Push Presses @ 65% of body weight
