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W.O.D.

08/18/2017

By In Posted August 18, 2017


CrossFit Hardcore Central - CrossFitMetcon (Time)Skill Work -HS Walk(drills) -Bar Muscle Ups then... WOD Buy In: 200m O/H Walk 25/45 then... 3 RFT 15 DB Hang Squat Cleans 20/30 15 Toes 2 Bar 2 Rope Climbs Buy Out: 100m Prowler 25/45

08/17/2017

By In Posted August 17, 2017


CrossFit Hardcore Central - CrossFitPush Press (MAX EFFORT)10 Minutes to find your Max!Metcon (AMRAP - Rounds and Reps)AMRAP in 20 min 30 Dubs (Rookies count attempts) 15 Push ups 15 Front Rack Lunges (total) 65/95

08/16/2017

By In Posted August 16, 2017


CrossFit Hardcore Central - CrossFitMetcon (Time)Warm Up - 3 RFF 100M Run 10 Cal Row 10 Strict TTB then... WOD - 5 RFT 10 2 fers 10 Pullups 10 Power Cleans 95/135 *Scaled 65/95

08/15/2017

By In Posted August 15, 2017


CrossFit Hardcore Central - CrossFitMetcon (Time)Grip Work(with a partner) 2 RFF 1 Person does 100m Farmers Walk 35/55's 1 Person hangs from the pull up bar then... 21-15-9 DL 155/225 9-15-21 KB Swings 55/70 400m Run after each round **Scaled 95/135

08/14/2017

By In Posted August 14, 2017


CrossFit Hardcore Central, CrossFit Hardcore Central - CrossFitMetcon (Time)Max Effort(10min) OHS then... WOD Score=Total Time AFAP(As FAST as possible) 2 RDS 10 Burpee Box Jumps 10 Split Jerks 95/135 REST 1 min 2 RDS 10 OTB Burpees 10 Front Squats 95/135 REST 1 min 10 Burpees 10 Thrusters 95/135 *Scaled is 65/95 then... 500m Row for TIME AFAP500m Row (Time)Max Effort 500m RowOverhead Squat

08/12/2017

By In Posted August 12, 2017


CrossFit Hardcore Central - CrossFitMetcon (AMRAP - Reps)4 Rounds(1 min each station) -20yd Shuttle(NOT suicide) -Pull Ups -SDLHP 55/75 -Wtd Lunges 15/25# -Wall Balls -REST 1 min

08/11/2017

By In Posted August 11, 2017


CrossFit Hardcore Central - CrossFitMetcon (AMRAP - Rounds and Reps)20 min AMRAP 800m Run 11 Burpees 17 DB Hang Power Cleans 20/30 47 Step Ups 35/45 Buy Out: 25 DB Curls(choose weight) ***HELP us congratulate Dave Skrabec aka Chips for his 25 years of service in Law Enforcement***

08/10/2017

By In Posted August 10, 2017


CrossFit Hardcore Central - CrossFitPush Press (50% x 5, 55% x 5, 60% x 5)Based on 90% of your MAX!Metcon (Time)10 RFT 9 Thrusters 65/95 35 Dubs *MOST should use 55/75 **SUB 50 singles

08/09/2017

By In Posted August 9, 2017


CrossFit Hardcore Central - CrossFitMetcon (AMRAP - Rounds and Reps)WOD AMRAP in 20 min 20 H2H KB Swings 35/55 15 Box Jumps 10 Toes 2 Bar

08/08/2017

By In Posted August 8, 2017


CrossFit Hardcore Central - CrossFitMetcon (Time)Core Work 2 RFF 30 Ab Mat s/u 30 Hollow Rocks 30 Wtd Twists then... 5 RFT 400m Run 10 Power Clean+O.T.B Burpees rx=85/115

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