CrossFit Hamilton. Forging Elite Fitness and Sport.

WOD

 

Coming Soon! CFH New Website Launch!!

 

Memorial Day Murph!!  5pm @CFH!!  Everyone is welcome.  Should we make it a beef and beer event?

 

 
The Future!!

 

 For reps:

5 min. Row (cal)

4 min. Double Unders

3 min. Sit-ups

2 min. KBS #53 #35

1 min. Burpee

** Add total reps to get score. 

WOD

 

In teams of 2-3 complete the following:

400 meter run

Then 5 Rounds.

2 Rope Climbs 15 FT.

30 Db Ground To Overhead #45 #35

40 Lunges

Then 400 meter run

** 1.  All team members must complete the 400 meter run before moving on to the rope climbs.

     2.  All team members must each complete both rope climbs.

     3.  For the db ground to overhead and lunges only one team member can be working at a time.

    4.  For the ground to overhead both db's must hit the floor everytime and the rep is finished with a full lockout at the top.

    5.  All team members must finish with a 400 meter run before the clock can stop.

WOD

 

Memorial Day Schedule!!  CFH will only be having a 5pm class on Monday.  We will be doing the hero wod "Murph".  You may do this workout as an individual or as a team, either way should be a great night.

 

All supplements are not created equal. Know what you're eating. 

OPT

   

Partner Wod

5 Rounds For Time:

30 sec. row

10 box jumps #24 #20

10 thrusters #85 #55

** 1 works while the other rests.  5 sets for each athlete.

WOD

 

Schedule updates coming soon for Memorial Day weekend.  Stay tuned!

New gear coming soon!!

Wood Rings

Slam Balls

Jump Ropes

Women's Bars

 

 

A1.  Partner Band Sprints 6 X 40yds

** 40yds distance is from the fence to the tractor tires.

A2.  10 min Amrap Ladder.

1-2-3-4-5  reps of:

CTB Pull-ups

Clapping Push-ups

** A round starts with 1 rep of both and ends with 5 reps of both.  Complete as many rounds of 1-5 in 10 minutes. 

WOD

 

" Heavy Grace "

30 Squat Clean & Jerk #155 #105 

WOD

 

 The Washington Diet

Mopping up the raw milk mob

 

 

For Time:

20 Calorie Row

30 Burpees

40 Box Jumps #28 #24

50 Knees To Elbows

60 OHWL #45 #25

400 Meter Run (2 Laps)

WOD

 

 
Strong And Beautiful

 

A1.  Sumo Dead Lift 3-3-3-3-3

A2. For Time:

30-25-20-15-10

KBS #53 #35

Push-ups

Double Unders

 

WOD

 

 

 

For Time:

10-9-8-7-6-5-4-3-2-1 Reps of

Back Squat #135 #85

L-Pull-up L-Pull-up Demo

** Sub weighted, strict, kip, or banded pull-ups.  Back squat must be taken from the floor.

WOD

 

 

For Time:

30 Anyway ground to over head #75 #55

30 Wall ball shots

1000 Meter row

30 Wall ball shots

30 Anyway ground to over head

   

WOD

 

 

A.  Thruster 2-2-2-2-2-2

B.  30 sec amrap burpees

     30 sec amrap sit-ups

     rest 1min x 3

WOD

 

 

 

A.  Amrap 10 Minutes.

5 Deadlifts #275 #185

4 Muscle Ups

B.  Practice gymnastic movements. 15 minutes.

 

WOD

 

Yoga is canceled for today.

 

Teams of 3 (at least 1 female per team), complete the following for time:
Run 400 meters (entire team)
150 Box Jumps (24″/20” box)
75 Push Press (45#/25# dumbbells)
75 Air Squats
150 Steps Walking Lunge (with 45#/25# dumbbells)
Run 400 meters (entire team)

Teams will run together at the beginning and the end.  Only one person working at a time on the other exercises, with the remaining 2 athletes take turns holding a 25# plate overhead (the plate must be overhead the entire time during the Box Jumps, Push Press, Air Squats, and Walking Lunges). 
Team cannot start the first exercise until everyone has completed the run, team cannot start the next exercise until all reps are done.  Final time is when the last team member finishes their 400m run

WOD

 

Yoga is Sunday after the 10am wod.  If your interested in attending please post to comments section.

The next foundations program starts Monday May 16th.  Call to reserve your spot and further information

 

 

WOD

Amrap 15 Minutes

10 Alternating Pistols

15 Sit-ups

30 Double Unders

WOD

 

 

 

A.  Bench Press 3RM

B.  HSPU  10-1 ladder for time.

C.  For Time:

      Buy in 500 meter run (3 Laps)

      3 Rounds of

      15 Pull-ups

      15 Wall Balls

      Buy out 500 meter run 

     

WOD

 

The next foundations program starts Monday May 16th.  Call to reserve your spot and further information

 

 

7 Rounds For Time:

5 Push Jerks #145 #95

8 Burpees

11 KBS #70 #53

WOD

 

The next foundations program starts Monday May 16th.  Call to reserve your spot and further information.

 

WOD

A. 10-9-8-7-6-5-4-3-2-1 Sets Of Squat Clean #135 #85

200 Meter Run Between Sets.

B.  3X20 Good Morning

WOD

 

The next foundations program starts Monday May 16th.  Call to reserve your spot and further information.

 

 

 

A.  Deadlift 3X3 @ 80% 1RM.  2 min rest.

** 3 Sets at the same weight.

B.  2 Sets:

1 Min. Max Calories (Row)

1 Min. Rest.

1 Min. Max Reps Box Jumps #30 #24

1 Min. Rest.

1 Min. Max Reps Toes To Bar.

 

WOD

 

Congratulations to Jane for completing the CrossFit Level 1 Certification.  Jane joins an elite group of members at CFH who have received the level 1 certification.

Jane/Carmelo/Carl/Tripp/Nick/Bryan/Donk

Jumper/Katye/Jay

 

Just as in variety with CF for WOD’s, there is never the same warm up. Warm-ups are different for day 1 to 2 to 3...are different for the trained versus untrained...etc.

 

My philosophy is to mimic the work out as much as possible, for example if the WOD is:
DL - 1,1,1,1,1,1,1,1,1,1; 240 sec rest b/t sets
The warm-up could be full body dynamic range of motion (ROM) on all joints - 1 minute circuit of squats, pull ups, push ups, sit ups, back extensions - 5 of each x 2-3 - 3-5 minutes, -test out DL x 1 @ 135 (feel it...I mean really feel it; how does it feel? Light, fast, heavy, slow...then adjust. If it feels light, then light it up - get into the "eating bees" mentality and build the load quickly. If it feels heavier or sore either warm up more, foam roll a little or back off and just focus on form for the session and leave some on the table). Too many folks make a mistake here and "will" their way through when it just will take a longer time to get there or they just need to back off.

 

Next example:
5 rounds:

400 m run

15 DL - 185#

20 GHD Sit ups

The warm-up could be row/run/skip for 1 min each x 2-3, full body dynamic ROM on all joints. Then 100m run, 5 DL @ 135#, 5 GHD sit ups, rest, then run 100 m faster, 5 DL @ 185#, 5 GHD sit ups, rest, then do that over and over until you feel like your first round will feel light and fast. Remember the goal is the highest power output and if your warm up will not get you there you'll continuously be gassing when really you just did not prime the central nervous system enough. Put more emphasis into your warm-ups, it will benefit you.

BY OPT

 

A1.  10 minutes to build to a heavy 3 for Front Squat.

A2.  10 Minute Amrap.

10 Push-ups

15 Sit-ups

20 Double Unders ** Advanced athletes must complete DU's unbroken.  If you fail a rep start over.

A3.  50 Bird-Dogs

WOD

 

Happy Mothers Day 

 

The 11am yoga class is canceled for today.

 

5 Rounds For Time:

10 Pull-ups

400 Meter Run (2 Lap)

10 Bar Facing Burpees

10 Power Snatch #95 #65

WOD

 

I want to thank everyone for holding down the box while Katye and I were away.  I also want to thank everybody who posted about making the regionals.  They are still in the process of getting all the scores in but I believe that I'm safe and will keep you updated as soon as we get confirmation.  If I do get the chance to go I promise that I will do everything I possibly can to compete to the best of my ability and represent CFH!! 

 

 

 

" Fight Gone Bad "

Wall Ball

Sumo Deadlift Highpull

Box Jump

Push Press

Row

WOD

 

Active Rest

 

 

A1.  Split Jerk 1-1-1-1-1-1-1 Split Jerk Demo

A2.  3 Rounds

Max Calories (Row) 30 Seconds.

30 Seconds Rest.

Max Reps of Kb Swing for 30 Seconds. #70 #53

30 Seconds Rest.

** Complete 3 Rounds.

WOD

 

Free Intro Classes on Saturday's at 12pm.  This complimentary introductory class is beginner-friendly and a great way to experience the CrossFit methodology.  (Free for first-time clients ONLY).

 

Five rounds for time of:
15 Ring rows
155 pound Bench press, 15 reps
225 pound Back squat, 15 reps

Set up rings and box such that heels are at the height of the bottom of the rings

WOD

 

 

For Time:

1000 meter run (5 Laps)

50 Deadlifts #155 #105

30 Pull-ups

WOD

 

 

WOD

A1.  Squat Clean 1RM

A2.  10 Minutes, pick 2 movements and train your goat.

WOD

 

Free Intro Classes on Saturday's at 12pm.  This complimentary introductory class is beginner-friendly and a great way to experience the CrossFit methodology.  (Free for first-time clients ONLY).

 

 

WOD

20 Minute Amrap.

5 HSPU

10 Pistols (5 Each Leg)

10 Push-ups

15 OHWL #45 #25

WOD

 

Yoga is at 11am today after the 10am wod.

 

 

WOD

5 Rounds For Time:

200 meter run

15 KBS #70 #53

200 meter run

5 Power Cleans #185 #125

WOD

 

Yoga is on Sunday at 11am after the 10am wod.  If your planning on attending please post to comments section or notify a coach.

 

Free Intro Classes on Saturday's at 12pm.  This complimentary introductory class is beginner-friendly and a great way to experience the CrossFit methodology.  (Free for first-time clients ONLY).

 

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOD

 

Yoga is on Sunday at 11am after the 10am wod.  If your planning on attending please post to comments section or notify a coach.

Free Intro Classes on Saturday's at 12pm.  This complimentary introductory class is beginner-friendly and a great way to experience the CrossFit methodology.  (Free for first-time clients ONLY).

 

 

WOD

A1.  Max Height Box Jump

A2.  3 Rep Max Distance D-Ball Toss #30 #20

A3.  Team Sled / Prowler Push  

WOD

 

Free Intro Classes on Saturday's at 12pm.  This complimentary introductory class is beginner-friendly and a great way to experience the CrossFit methodology.  (Free for first-time clients ONLY).

 

 

For Time:

500 Meter Row

1 Rope Climb 15Ft.

30 Burpees

15 Anyway Shoulder to Overhead #155 #100

**Bar must be taken from the ground.

WOD

 

Free Intro Classes on Saturday's at 12pm.  This complimentary introductory class is beginner-friendly and a great way to experience the CrossFit methodology.  (Free for first-time clients ONLY).

 

 

WOD

10 Deadlifts #275 #185

20 Push-ups

200 Meter Run

8 Deadlifts

18 Push-ups

200 Meter Run

6 Deadlifts

16 Push-ups

200 Meter Run

4 Deadlifts

14 Push-ups

200 Meter Run

2 Deadlifts

12 Push Ups

200 Meter Run

WOD

 

Free Intro Classes on Saturday's at 12pm.  This complimentary introductory class is beginner-friendly and a great way to experience the CrossFit methodology.  (Free for first-time clients ONLY).

 

Official Release Date For Everyday Paleo

Fasting With Hunter Gatherer's John Durant

Daigle Crunches The Numbers

 

" Helen "

3 Rounds For Time:

400 meter run (2 laps)

21 Kb Swings #53

12 Pull-ups

** because the course is short of 200 meters run 3 laps for the first round.

WOD

 

Free Intro Classes on Saturday's at 12pm.  This complimentary introductory class is beginner-friendly and a great way to experience the CrossFit methodology.  (Free for first-time clients ONLY).

 

 

A1.  Back Squat 3-3-3-3-3

A2.  10 minute Amrap

**  Pick 2 weaknesses that you would like to work on, create your own round and rep scheme and train your goat!!

WOD

 

Sunday's 10am wod and 11am yoga is canceled for this weekend.

 

20 Minute Amrap

5 Power Cleans #145 #100

10 Toes To Bar

15 Wall Ball #20@10Ft/#14@9Ft

WOD

 

 

Push Press 3-3-3-3-3

WOD

 

Paleo Solution Episode 76

Are You Breathing Correctly

 

 

WOD

15 Minute Amrap

10 Burpees

15 Pull-ups

20 Sit-ups

WOD

 

Free Intro Classes on Saturday's at 12pm.  This complimentary introductory class is beginner-friendly and a great way to experience the CrossFit methodology.  (Free for first-time clients ONLY).

 

Foundations Classes starts this week.  Classes are getting filled up quick so call or email to confirm your spot!!  For further information on the foundations program click onto the  schedule link at the top of the page

 

 

3 Rounds For Time:

15 SDHP#105 #75

15 Hand Release Push-ups

15 Box Jumps #28 #24

WOD

 

Free Intro Classes on Saturday's at 12pm.  This complimentary introductory class is beginner-friendly and a great way to experience the CrossFit methodology.  (Free for first-time clients ONLY).

 

Foundations Classes starts this week.  Classes are getting filled up quick so call or email to confirm your spot!!  For further information on the foundations program click onto the  schedule link at the top of the page

 

 
 
 
 

 
 
WOD

A1. Thruster 3-3-3-3-3

A2. Row 6 X 200 Meter Sprints @ 90sec. rest.
 

WOD

 

 

Free Intro Classes on Saturday's at 12pm.  This complimentary introductory class is beginner-friendly and a great way to experience the CrossFit methodology.  (Free for first-time clients ONLY).

 

Foundations Classes starts this week.  Classes are getting filled up quick so call or email to confirm your spot!!  For further information on the foundations program click onto the  schedule link at the top of the page.

 

 
This Is Our House

 

" Adventure"

In any order you want complete:

5 Rope Climbs

10 Laps around the box

20 Strict Press #95 #65

30 Power Cleans

40 Deadlifts

** use the same weight for all three barbell movements.

WOD

 

Yoga is at 11am today after the 10am wod.

 

 

For Time:

100 Squats
80 Sit ups
60 Box Jumps (24, 20)
40 KB Swings (53, 35)
20 DB Thrusters (45, 30)

WOD

 

Yoga is this Sunday @ 11am after the 10 am wod.  Please post to comments section if your planning on attending.

 

Free Intro Classes on Saturday's at 12pm.  This complimentary introductory class is beginner-friendly and a great way to experience the CrossFit methodology.  (Free for first-time clients ONLY).

 

Foundations Classes start April 18th.  Classes are getting filled up quick so call or email to confirm your spot!!  For further information on the foundations program click onto the  schedule link at the top of the page.

 

 

3 Rounds For Time:

21-15-9 Deadlifts #225 #155

20 Bar facing Burpees

15 Med Ball Toss Over Bar #20 #14