Bobby N….

Fitness:

for time:

30 wall balls

30 pull ups

30 front squats

30 hang power snatch

———

Performance:

for time:

30 wall balls

30 CTB pull ups

30 pistols

30 alternating KB snatch (1.5/2)

——–

MONDAY IS 9:30AM ONLY! COME IN FOR MEMORIAL DAY MURPH, THERE WILL BE MULTIPLE SCALING OPTIONS FOR EVERYONE TO COMPLETE.

Riley in her 3RM OHS….

Fitness:

A. Wtd Pull Up 5-5-5 or 5 Pull Up eccentrics X 3

-rest 2 min-

B. for time:

row 1000m

40 HR push ups

20 high box jumps (step down)

———-

Performance:

A. Snatch- work to a 1RM in 8 min

B. 4 min AMRAP with 90% of A.

C. 1 mile run TT

Alex….

Fitness and Performance:

Fitness and Performance:

3 min AMRAP:

10 Goblet Squats

100m shuttle run

-rest 2 min-

3 Min AMRAP:

10 single arm KB OHS (5/side)

100m shuttle run

-rest 2 min-

3 min AMRAP:

10 alternating standing KB lunges

100m shuttle run

-rest 2 min-

3 min AMRAP:

15 air squats

100m shuttle run

Trish and Gary in Workout 6….

Fitness:

A1. Good Mornings 12-15 X 4

-rest 30 sec-

A2. Push Press 12-15 X 4

-rest 30 sec-

A3. Wtd anchored sit ups 12-15 X 4

-rest 30 sec-

A4. Shoulder Press 6-8 X 4

-rest 3 min-

B. 200m Farmers Carry AHAP for time

—————

Performance:

A1. TnG Deadlift 3-5 X 4

-rest 1 min-

A2. AMRAP Deficit HSPU in 60 sec X 4

-rest 2 min-

B. for time:

25 KBS (2/1.5)

25 burpees

25 KBS

Casey in the brutal 100′s workout….

I want to thank all those from this amazing CFH family who came out and showed support all weekend. You have no idea how much it means to have that kind of support while out there on the competition floor. Thanks to the CFH team for representing CFH and giving their all this weekend. Congrats to Casey for beating out thousands for the chance to compete on the big stage of Regionals and killing it in her first event of many to come.

Making the CrossFit Games was a long road. It has been my goal since I first started CrossFit in my home gym years ago and it is finally a reality. Many of you have been along with me for the ride and I can’t thank you enough for standing by through the ups and downs. I am honored to have you all be a part of CFH and your support means more than you know. Thank You All….

Fitness:

for time:

400m Run

35 KBS

35 Wall Balls

400m Run

30 KBS

30 Wall Balls

400m Run

25 KBS

25 Wall Balls

————–

Competition:

A. Shoulder Press 3,2,1

-rest 3 min-

B.

10 Front Squats (135/95)

1 rope climb- 15′

9 FS

1 RC

8 FS

1 RC

7 FS

1 RC

6 FS

1 RC

5 FS

1 RC

4 FS

1 RC

3 FS

1 RC

2 FS

1 RC

1 FS

1 RC

Aaron….

Fitness:

A. Back Squat 5,4,3,2,1

-rest 3 min- if feeling it go for 1RM

B. 500m row

-rest 90 sec-

500m row

*score is combined 1K

C1. face pulls 15 X 3

-rest 30 sec-

C2. band pull aparts 12 X 3

-rest 30 sec-

————

Performance:

A. Power Clean and Jerk- work to a 1RM in 8 min

B. 20 reps for time @ 90% of A.

C1. face pulls 15 X 3

-rest 30 sec-

C2. band pull aparts 12 X 3

-rest 30 sec-

Come out to the CrossFit Regionals at Reebok World Headquarters on May 17th, 18th, and 19th to show your support for CFH. For our 3rd consecutive year we have beat out hundreds of gyms and thousands of athletes and are one of the few gyms to have both a team and individual athletes competing. THE GYM IS CLOSED ON THE 17th, 18th and 19th.

CFH team…. 

Fitness and Performance:

3 min AMRAP:

10 squat cleans

10 no push up burpees

-rest 2 min-

3 min AMRAP:

10 front squats

10 burpees

-rest 2 min-

3 min AMRAP:

10 thrusters

5 burpee box jumps

-rest 2 min-

3 min AMRAP:

10 squat clean thrusters

100m shuttle run

——-

The CrossFit Regionals start TOMORROW! Be sure to clear your schedule and head over to Reebok World Headquarters on May 17th, 18th, and 19th to show your support for CFH. For our 3rd consecutive year we have beat out hundreds of gyms and thousands of athletes and are one of the few gyms to have both a team and individual athletes competing. THE GYM WILL BE CLOSED ON THE 17th, 18th and 19th.

Renee and Pete….

Fitness:

A. Push Press- 5-5-5

-rest 2 min-

B. 3 heavy power clean and push press

-rest 10 sec-

row 200m for time

-rest 4 min-

X 4

———–

Performance:

for time:

600m run

15 muscle ups or 50 CTB

600m run

30 HSPU

600m run

———-

Competitors:

30 sec AMRAP double unders X 4

-rest 1 min-

+

10 KBS  (2/1.5) X 3

-rest 1 min-

+

400m run @ 90% X 2

-rest 3 min-

+

15 min games specific skill work (axle work, OHS tech, pistols etc)

——–

The CrossFit Regionals are THIS WEEK! Be sure to clear your schedule and head over to Reebok World Headquarters on May 17th, 18th, and 19th to show your support for CFH. For our 3rd consecutive year we have beat out hundreds of gyms and thousands of athletes and are one of the few gyms to have both a team and individual athletes competing. THE GYM WILL BE CLOSED ON THE 17th, 18th and 19th.

]]> http://crossfithingham.com/2013/05/14/wednesday-51513/feed/ 8 http://crossfithingham.com/2013/05/13/tuesday-51413/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://crossfithingham.com/2013/05/13/tuesday-51413/#comments Tue, 14 May 2013 00:00:00 +0000 eric@crossfithingham.com http://hingham.sitesasrx.com/?p=941

Barry and Mike….

Fitness:

A. Front Squat 5-5-5

-rest 2 min-

B. 4 rounds for time:

400m run

25 wall balls

————

Performance:

A. Snatch 2,2,1,1

-rest 3 min-

B. 5 sets:

8-10 unbroken TnG squat cleans (135/95)

AD sprint 45 sec @ 95%

-rest 5 min-

———–

Competitors:

A. Back Squat- 1,1,1 (go heavy but be smart)

-rest 4 min-

B.

2 sets @ 95%:

10 wall balls

10 CTB

10 pistols

10 DB snatch

-rest 5 min-

+

3 burpee muscle ups X 3

-rest 90 sec-

+

20 min Z1 row

———–

The CrossFit Regionals are THIS WEEK! Be sure to clear your schedule and head over to Reebok World Headquarters on May 17th, 18th, and 19th to show your support for CFH. For our 3rd consecutive year we have beat out hundreds of gyms and thousands of athletes and are one of the few gyms to have both a team and individual athletes competing. THE GYM WILL BE CLOSED ON THE 17th, 18th and 19th.