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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

Recovery  : Foam roll for 45-60 Sauna 20+ minutes Ice bath – 10-15 Epsom salt bath – as long as possible Yoga with Lindsey at Dogtown every Sunday @ 9:30 Do something, the past two weeks have been very taxing  for the nervous  system and we  should  take this time to recov

Strength   5×3 Strict Press ( Novice) 5×3  Push Press ( Advanced/ Competitor) 5×3 Jerk ( if you’re feeling frisky) Work 7 Russian KB Swing (70/53) 7 Toes‐to‐Bar 30 yard Bear Crawl * Kettlebells  swings heavy, focusing on using your hips to drive the Kettlebell upw

Strength  5×3 Back-Squat 80-90% Work  100 Thrusters (75/53) For Time *Every time the bar is dropped to the ground, the athlete must stop and do 3 burpees, and a 30m sprint (length of turf). Make sure people are going light enough that they aren’t dropping the bar constantly – oth