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Strength 6×4 Bulgarian Split Squat  Work Helen 3 rounds for time of: Run 400m 21 KBS 24/16kg 12 Pull-ups

Work  For time complete: 25 Team Burpees (in unison) 30 Head-cutters 53#/ 44# as a team . Descending Ladder 10 8 6 4 2 1 Bodyweight deadlift  + Push-Ups 25 Team Burpees (in unison)

Strength  4x Heavy Sled Pushes (Athletes can use the plyo boxes loaded with plates as a substitute for sleds if we run out. ) Work  12:00 AMRAP of: 20 Front Squats (no rack) 135/95# 20 Box Jump-Overs 24/20″ 15 Front Squats (no rack) 155/105# 20 Box Jump-Overs 24/20″ 10 Front Squats (n

Strength Work up to heavy Muscle Snatch. Skill  10 minutes of double- under practice and development Work  AMRAP 12 minutes: 7 Russian KB Swing (Heavy) 10 Wallball 20/14 15 Sit-up Cool-Down 5-8 minutes cardio…

So now that the CrossFit Open is over, most of you like where  you have placed in the Open and some of you are  really upset with your current results and with that I would like the members of  Hella CrossFit to focus on the upcoming goals for rest of 2015. I think any improvement in

Aprils Fool by the way… Strength  5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec. Work  AMRAP 5 Minutes 7 Hang Power Clean  (135/93) 7 Toes‐to‐Bar Rest 2 Minutes, then AMRAP 4 minutes 5 Hang Power Clean (115/83) 5 Toes‐to‐bar * The goa

Strength/Work 600 Burpees for time,  followed by 2 mile run for time.. Find 1rm Back Squat. Crossfit, Hella Crossfit, Oakland, fitness, Dogtown Athletic, 

Strength  Strict Press 5×3 80%, 85%, 90% Work 4x 30 Seconds Work/30 Seconds “Rest” in each of the following movements Air Squat/Wall Sit Rest 1 minute Push-up/FLR/ Plank Rest 1 minute Box Jump on 18”-24” Box/Hell Pos. Rest 1 minute V-Sit-up/V-Pos. * FLR = Forward Leaning Rest or

  Back Squat7×3 @80-85 % Work With a 12:00 cap: Run  200 m 20 Thrusters 105/70# 20 Bar Facing Burpees 15 Thrusters 105/70# 15 Bar Facing Burpees 10 Thrusters 105/70# 10 Bar Facing Burpees Run  200 Midline Windmills 4×8   Now that the Crossfit Open is over , it’s t