WOD

Skill Spend 10 minutes working Pistols Strength 15 minutes working up to heavy Overhead Squat.  Some of you never attempted Overhead Squats before, Please watch the following link for some pointers before coming to class. This video is not meant to teach you everything you need to kno

Spend 20 minutes on Prowler pushes and double‐under practice: Prowler pushes ‐ 60 yards per attempt, weight ranging from 50‐150 lbs per sled (have all sled out, clients can choose their own sled). Immediately after finishing a prowler push, go directly into double‐unders for roughly 2

Strength Back Squat 7X3 @ 80-85 % Work 150 Burpees for time ( yes really, no April Fool’s joke… ) The burpee  is probably the most important you can do for yourself outside of squatting.  Some of the members  inquired why I love the burpee so much? Because it sucks, and how do you get

Warm-up Mobility, foam roll, power plate, or the buffer. .however you get it in , get it. Work 200 m run ( To the 26 Bus Stop) 5 reps of power clean at 225/155 lb  ( Beginners 185# / 105#) 15 reps of toes-to-bar 10 reps of push-up 400 m run ( Hodo Soy / back to Dogtown Athletic) 4 rep

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