Black Friday

Posted on November 26, 2010 by nhbcrossfit

W.O.D.

100 Squats
90 Sit-ups
80 Double-unders
70 Push-ups(deloaded)
60 DB Lunges 35/25
50 KB Swings 53/35
40 KB SDHP 53/35
30 Wallballs 20/15
20 Burpee
10 Deadlifts 245/175

W.O.D. 11-23-10

Posted on November 24, 2010 by nhbcrossfit

warm up: 1000m row

strength training: front squat

wod
For Time:
21 Burpee
100m Farmers carry
42 Squats
100m Farmers carry
15 Burpee
100m Farmers carry
30 Squats
100m Farmers carry
9 Burpee
100m Farmers carry
18 Squats

W.O.D. 11-22-10

Posted on November 22, 2010 by nhbcrossfit

warm up: 100 double-unders, 25 lunges

skill/speed training: 400m sprints (max effort)x2 5min rest in between runs

wod

3 Press
6 Puss Press
9 Push Jerks

5 rounds for time (rx m=95lbs,rx w 65)

W.O.D. 11-20-10

Posted on November 20, 2010 by nhbcrossfit

8:00am open gym

9:00am team wod

12:00 kettle bell specific

warmup: 800m run, run the short sections backwards

wod
A friendly game of “tug of war”

6 minutes of as many rounds as possible
3 push ups, 3 squats between each round

6 minutes of as many rounds as possible
Loosers only: 6 burpees between each round

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W.O.D. 11-19-10

Posted on November 19, 2010 by nhbcrossfit

warm up: 5 minutes of jump rope

strength training: press 2-2-2-1-1-1

wod
5 k run or 5 k row

A bunch of us are entered in Katy’s YMCA 5k Turkey Dash this Thanksgiving. There is still time to register. There is also a 1 mile walk for families and a 1 mile run for kids.