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W.O.D.

07/22/2017

By In Posted July 22, 2017


CrossFit Hardcore Central - CrossFitMetcon (Time)WOD 50 Walls Balls 50 Box Jumps 50 Hang Squat Clusters 55/75 Run 800m Run 30 H2H KB Swings 35/55 30 Goblet Squats 35/55 30 Front Rack Lunges 55/75 800m Run

07/20/2017

By In Posted July 20, 2017


CrossFit Hardcore Central - CrossFitMetcon (AMRAP - Reps)Mobility Work *Coaches Choice 5/3/1 Week 1-Push Press 65%x5 75%x5 85%x5+ then... WOD 5 Stations(Tabata Style):30 on/:15 off 1. Prowler 25/45(set 25m marks, each 25m=1 rep)COUNT only completed 25m. If rest comes before completion, just start where you are and count that 25m once you complete it. 2. Sled Pull 25/45(same as Prowler) 3. D/L 135/185 4. Toes 2 Bar 5. KB S

07/19/2017

By In Posted July 19, 2017


CrossFit Hardcore Central - CrossFitMetcon (Time)3 RFF 6 Windmills(each side) 6 TGU(total) 6 KB Snatches(each side) *Choose weight then... 3 RFT 21 Power Snatches 85/115 15 Power Cleans 85/115 9 HSPU *After each round 50 Dubs or 100 Singles

07/17/2017

By In Posted July 17, 2017


CrossFit Hardcore Central - CrossFitMetcon (AMRAP - Rounds and Reps)Mobility PVC Pipe Warmup -Rotations Left and right (10 each) -Rotations Front and Back (10 each) -OHS(slow count):06 up/:06 downx4 then... 5/3/1 Week 1-OHS 65%x5 75%x5 85%x5+ then... WOD Amrap in 7 min 50M Sprint 10 OHS 65/95 REST 2 min Amrap in 7 min 100m Farmers Carry 55's/70's 10 SDLHP 65/95 *FINISH with 30 cals on Bike

07/15/2017

By In Posted July 15, 2017


CrossFit Hardcore Central - CrossFitMetcon (Time)200m Relay Runx10(5 each) then... 100 reps each of: OTP Burpees Step Ups 35/45(everybody 20" box) 100m Bear Crawlx4(2 each) Mile Run

07/14/2017

By In Posted July 14, 2017


CrossFit Hardcore Central - CrossFitMetcon (Time)3 RFT 10 DB Squat Cleans 30/50 15 Toes 2 Bar 25 Wall Balls 14/20 Rope Climb Rd 1=3 climbs Rd 2=2 climbs Rd 3=1 climb

07/13/2017

By In Posted July 13, 2017


CrossFit Hardcore Central - CrossFitBack Squat (Max Effort - Work Up to 3 Rep Max)10 Minutes ()Metcon (AMRAP - Reps)AMRAP in 5 mins of each movement: Front Rack Lunges 55/75 KB Swings 35/55 Burpees ***count total reps for each movement ****Finish with some MOBILITY

07/12/2017

By In Posted July 12, 2017


CrossFit Hardcore Central - CrossFitMetcon (Time)12 RFT 12 Pullups 12 Box Jumps 12 Push Press 55/75

07/11/2017

By In Posted July 11, 2017


CrossFit Hardcore Central, CrossFit Hardcore Central - CrossFitMetcon (Time)5/3/1 Week 4-Deload(DL) 50%x5 55%x5 60%x5 then... WOD 5 RFT 400m Run 10 Deadlift 95/135 *increase by 5 reps each round i.e. 10/15/20/25/30

07/10/2017

By In Posted July 10, 2017


CrossFit Hardcore Central - CrossFitMetcon (Time)5/3/1 Week 4-Deload(Strict Press) 50%x5 55%x5 60%x5 then... EMOM x 6min 5 Hang Power Cleans 65/95 5 Front Squats 65/95 *Focus on technique(fast elbows/extension:elbows up/posture) then... WOD 21-15-9 Power Cleans 95/135 HSPU

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