Sara Nelson

Friday 9.25.15 WOD

HOCF-72

Strength: A.1 Front Squat; 50×3, 60×3, 70×3, 80x3x2 A.2 DB bent over row x 5/side x 5 sets   Accumulate 100/80 cal on the rower at the top of every 4th minute do a 60 sec. amrap of: 3 thrusters, 95/65 3 burpees over the bar

Continue Reading

Thursday 9.24.15 WOD

10986388_1581523365424804_1181038480_n

Strength: Bench Press x5x4 Ball slam x 20 sec. @ max output, 20/30 x4   Partner workout for 3 rounds: 150 double unders 60 sec. static chin over bar hold 60 sec. Ring dip support hold 60 sec. wall sit hold

Continue Reading

Wednesday 9.23.15 WOD

IMG_7021.JPG

Strength: Clean DL + Hang Clean + Front Squat 50% for 2 reps of complex 60% for 2 reps 70% for 2 reps 80% for 2 reps   30 minutes – top of every 6 minutes 400m run 30/21 calories on AB

Continue Reading

Tuesday 9.22.15 WOD

HOCF-54

Strength: Push Press + Power Jerk; 3+3 x 1 set then 2+2 x 3 sets   9 minute amrap: 10 strict HSPU 200m farmers walk, 55/35 30 strict ring dips 200m farmers walk, 55/35 50 push ups rest 4 minutes 40 sec. AB sprint.. all out effort

Continue Reading

Monday 9.21.15 WOD

Strength: A.1 Backsquat; 50×3, 60×3, 70×3, 80x3x2 A.2 Strict pull ups; 3-4 x 5 sets   For time: 20-15-9-6 DB renegade rows, 40/25# per hand Calories on rower (2x) ***db renegade row; push up, r/arm row, l/arm row = 1

Continue Reading

Saturday 9.19.15 WOD

HOCF-130

Partner “Pick Your Poison”: In teams of two, choose at ea station: Choice # 1 – Run or Row? — 1600m relay run OR 2000m relay row Station = 15 KB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps Choice # 2 – Top or Bottom? — 15 HSPU or 50 Squats Station = 15 KB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps Choice # 3 – Push or Pull? — 50 Push-Ups or 25 Pull-Ups Station = 15 KB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box …

Continue Reading

Wednesday 9.16.15 WOD

11055416_425682144259276_300509306_n

STRENGTH: Push Press + Power Jerk – 3+3 x 3 sets @ 50-70% of max Push Press WOD: 9 minute amrap 100m shuttle run 9 cal row 6 burpees over the erg   rest 5 minutes   9 minute amrap 10 cal AB 50 double unders 15 hollow rocks

Continue Reading

Tuesday 7.21.15 WOD

unnamed

STRENGTH: Split Jerk, 10 singles WOD: 3 Deadlifts @ 70% 60 sec. burpee over barbell 60 sec. Farmers walk 3 DL @ 70% 400m sprint rest 2 minutes x3 rounds

Continue Reading

BodyComp is BACK on Tuesday 6/2!

11327225_1687131574849530_806230471_n

Our apologies for the inconvenience on Saturday due to a mechanical issue. We were able to re-schedule for Tuesday morning June 2, 2015 at House of CrossFit from 7:36 a.m. until 11:00 a.m. The link to RSVP is below. Please click, select price to populate times and reserve your time. If you’ve already paid or have purchased 2 in advance, just exit out of the payment portal once redirected. We understand some of you may not be able to make this date, if that’s you, please email me at jgarman@body-comp.com and we’ll make other arrangements to get you accommodated as soon as possible. Thank you for …

Continue Reading

Tuesday 4.14.15

IMG_7021.JPG

Power Jerk + Split Jerk – 3+3, 2+2, 1+1 3 rounds for time:200m run5 burpee box jumps, 24/20″10 HPC @ 115/755 burpee box jumps, 24/20″

Continue Reading