Strength WOD

Clean Pulls 3/3/3/3/3

20 second L sit (boxes, rings or dips bars)

WOD

“Homegrown”
21-15-9
Power Clean
Bar Facing Burpee
Fitness: 115/75
Performance: 135/95
Open: 155/105
Clean pulls are not something we will do a ton of but they are an important part of the hanging squat clean cycle.  The load should get up to something that is close to or above your 2 RM hanging squat clean.
The WOD should be fast and will be one we test again.  The cleans do not need to be unbroken, but they should be in big sets.  The burpees should be hit at a speed that can be maintained.  Not sprint and die, sprint and die.
 
Morning class with a solid set up.

WOD

Fight Gone Bad
1 Minute at each station for 3 Rounds…
Wall Balls
Sumo Deadlift High Pull
Box Jump
Push Press
Row
*1 Minute Rest following each Round*
Fitness: 45/35 (20 inch step ups)
Performance: 75/55 (20)
Open: 75/55 (20)
Coaching tip: Fight Gone Bad is a CrossFit benchmark WOD designed to simulate the intensity of a mixed martial arts fight. This workout tests mental toughness as much as it does your endurance. The workout is scored as total repetitions so try with each movement try to plan accordingly and hit around the same number of reps per minute across all 3 rounds. In other words, don’t blow it out of the water your first round- keep a steady and consistent pace throughout.
**Please DO NOT DROP THE BARBELL TODAY. We have over 50 Dead bumper plates from people abusing them. The max load on the bar today is 75 pounds, lower the bar to your waist then set it down. No prizes for first place, only hugs for following the rules. **
The crew out for a run!

Drive 

8 min AMRAP
20 Cal Row
20 Push Ups

Rest 1 minute

8 min AMRAP
10 Pull ups
10 Burpees

Rest 1 minute

8 min AMRAP
20 Reverse Lunges (use KB or DB in goblet position)
20 Single Arm DB Press

*Do not drop the DB*

Nothing says Saturday like a good workout with burpees

CFH/CFHE Halloween Throwdown!

If you are not participating in the throwdown, feel free to come by and watch or help out.  This is our biggest event of the year!  Don’t miss out!

There will only be one class at both CrossFit Federal Hill and CrossFit Harbor East – Both DRIVE at 8am.  Come get it in early!

Our 2016 Throwdown Podium!

Gym News: There is only one DRIVE class Saturday, 10/28, at CFH & CFHE at 8am. All other classes have been canceled for the Halloween Throwdown.

Skill 

10 Deadbugs
10 Glute Bridges
10 Partner Glute Ham Raise
3 Rounds

WOD

10 Pull ups
20 1 Arm DB Push Press (10 each arm)
30 Steps DB on the Shoulder Walking Lunge (15 each leg)
4 Rounds
 The same weight should be used for push pressing and lunges.
Form is everything, especially with lunges.

Lower Back Pain    A lot of athletes come to me complaining of lower back pain. This article is not a cure-all, not for chronic back pain, and not a cure for a true injury. But sometimes, that lower back pain can be cured by the magical powers of stretching. Lower back pain is experienced by the most sedentary of people as well as the most active. A lot of times, pain in your lower back isn’t even due to your lower back. It can be the effect of tight hips, tight hamstrings, or lack of core strength. For us CrossFitters, lower back...

Sign up today for the Healthy Through the Holidays Nutrition Challenge.  Click here for more information and to sign up!

Strength 

Take 12 minutes to Find a heavy Power Snatch

WOD

“Isabel “
30 Snatches for Time
Fitness: AMRAP in 6 minutes 6 Power Snatch (18 Bar Hop Overs)
Performance: 135/95
Open: 135/95
Coach Geo showing us a great full extension in a snatch.

If you are participating in the Halloween Throwdown this Saturday, you should have received an email yesterday (Tuesday) to connect you to your team.  If you did not receive this email, please contact me ASAP @ crossfitfederalhill@gmail.com. The Throwdown will be held at CrossFit Federal Hill starting at 10am. If you're not participating, don't hesitate to come by to cheer on your friends.  It's a guaranteed good time!  ...

Halloween Throwdown

If you are participating in the Halloween Throwdown this Saturday, you should have received an email yesterday (Tuesday) to connect you to your team.  If you did not receive this email, please contact me ASAP @ crossfitfederalhill@gmail.com.

The Throwdown will be held at CrossFit Federal Hill starting at 10am.

If you’re not participating, don’t hesitate to come by to cheer on your friends.  It’s a guaranteed good time!

 

Sign up today for the Healthy Through the Holidays Nutrition Challenge.  Click here for more information and to sign up!

“Industry Chipper”

60 Wall Balls
50 KB Swings
40 Box Jumps
30 Deadlifts
20 Power Cleans
10 Front Squats
Fitness: 135/95 (35/26) (20 Front squats)
Performance: 165/110 (53/35)
Open: 185/125 (70/53)
20 min Time Cap
A light deadlift, challenging power clean and heavy front squat.  Timing should be around 12-20 minutes depending on the weight that is chosen.  Fitness has 20 front squats because the load is lighter and that track is more focused on endurance over strength.
Paige showing us good form for Kettlebell swings