Sunday 10.4.15 WOD
Rest Day. REGISTER for our upcoming 2015 HOCF Oly Open HERE
Teams of two must complete the following amrap: – switching partners every round for 20 minutes- 6 pull ups 9 box jumps, 24/20″ with a step down 12 calorie row P1 will do 6 pull ups, 9 box jumps, 12 calorie row. Then, P2 will do 6 pull ups, 9 box jumps, 12 calorie row. They will continue in this fashion for 20 minutes. REGISTER for our upcoming 2015 HOCF Oly Open HERE
Strength: A. Snatch DL into finish + Power Snatch from pause @ knee; 1+1 x 5 building in weight WOD: 5 rounds for time: 50 double unders 11 thrusters, 115/75 REGISTER for our upcoming 2015 HOCF Oly Open HERE
Strength: A.1 Bench Press; 5.5 x 3 @ 70% A.2 DB Alt. Curl; 8/side x 3 sets A.3 V-ups; 12 x 3 sets WOD: Tabata Slamballs [30/20#] -then- Tabata KB Swing [53/35#] REGISTER for our upcoming 2015 HOCF Oly Open HERE
Strength: Power Clean + FS + Hang Clean 1 @ 50% 1 @ 60% 1 @ 70% 2 @ 80% WOD: 23 minute amrap: 100m farmers walk, 70/55# 30/21 cal on aB 20/16 cal on rower 7 burpee box jump overs, 24/20″ REGISTER for our upcoming 2015 HOCF Oly Open HERE
Strength: A.1 Push Press + Power Jerk; 2+2 x 2 sets then 1+1 x 2 sets A.2 Good Morning x 6-8 x 4 set WOD: 7 minute amrap: 7 burpees over the bar 5 HPC @ 95/65 3 strict press @ 95/65 -rest 5 minutes- 60 sec AB for cals REGISTER for our upcoming 2015 HOCF Oly Open HERE
Join us during any regular group class on Fri 10/2 as the team from Xendurance is on-site to answer any of your product questions and offer Xendurance products for sale. Be prepared to have some knowledge bombs dropped on you and be sure to check out their new packaging!
Join us Nov 14th at 9am for our in-house Barbells for Boobs Fundraiser as we complete the WOD, Grace (30 C&J for time). We ask that everyone build an individual fundraising page and raise at least $25, but participation in this event is free. you can set up a fundraising page here: http://www.barbellsforboobs.org/sign-up/ Then join us the next day, Nov 15th at 10am for our HOCF Oly Open. This is a non-sanctioned lifting meet. You can register online at: https://fundraise.barbellsforboobs.org/HOCFolyopen Your registration fee of $50 is considered a donation to Barbells for Boobs. This meet is for all levels and singlets …
Strength: Back Squat; 50×5, 60×5, 70×3, 80x3x3 WOD: 3 Rounds For Time: 200m shuttle run (50m out and back x 4) 15 burpee pull ups ——————————————————————- REGISTER for our upcoming 2015 HOCF Oly Open HERE
Teams of 2 must complete the following: 18 minutes on the clock 300m row 5 db strict press @ 50/35# 20m handstand walk 20m plate carry, 35/25# plate in each hand