WORKOUT OF THE DAY
October 6th

Skill Work:
8 min EMOM:
2 Snatch Grip High Pulls

Strength:
Power Snatch: 12 min to establish a 1RM

Conditioning:
8 min AMRAP:
3 Power Snatch (135/95#)
6 Bar Facing Burpees

October 3

REMINDER!!! CFH WILL BE CLOSED TOMORROW, OCTOBER 4TH while Team Hierarchy throws down at SuperFit DC, taking place at Trident CrossFit in Alexandria. We have 11 athletes competing so come out and support the team! Event begins at 9:00am, and there is $10 spectator fee. See you guys there!

Strength:
Front Squat: 15 min to establish a 1RM

Conditioning:
For time*:
75 Wallballs (20/14#)
75 Box Jumps

*EMOM stop and complete 1 Wall Walk, then resume work where you left off.

October 2

REMINDER! CFH WILL BE CLOSED THIS SATURDAY, OCTOBER 4TH while Team Hierarchy throws down at SuperFit DC, taking place at Trident CrossFit in Alexandria. We have 11 athletes competing so come out and support the team! Event begins at 8:00am, and there is $10 spectator fee. See you guys there!

Strength:
Power Clean: 15 min to establish a 1RM

Conditioning:
5 min AMRAP:
Double-unders

Then,

3 min AMRAP:
Power Cleans (135/95#)

Then,

:90 AMRAP:
3 Power Cleans (135/95#)
15 DUs

October 1

ATHLETES: CFH WILL BE CLOSED ON SATURDAY, OCTOBER 4TH while Team Hierarchy throws down at SuperFit DC, taking place at Trident CrossFit in Alexandria. We have 11 athletes competing so come out and support the team! Event begins at 8:00am, and there is $10 spectator fee. See you guys there!

Strength:
Floor Press: 3-2-1-1-1-1-1
*Working up to a 1RM

Then,

Pull-ups: 1 x Max Effort*

Ring Dips: 1 x Max Effort*

*Strict, Kipping, or Butterfly.. your choice

Conditioning:
For time:
2,000m Run

September 30

TESTING WEEK!

Strength:
Push Press: 15 minutes to establish a 1RM

Conditioning:
10 min AMRAP:
5 Push Presses (155/105#)
10 Over-the-Bar Burpees

TESTING WEEK!

Strength: 
Back Squat: 20 minutes to establish a 1RM

Conditioning:
4 Rounds, for max reps:
1 min at each station:
Pistols
Push-ups
Sit-ups

*Score = Total reps after 4 rounds

September 27

WOD:

15 min AMRAP:
3 Clean & Jerks (185/125#)
6 Chest-to-bar Pull-ups
18 Hollow-Rocks

Thank you!!

You hear about how special the CrossFit community is all the time. As a coach, I’ve even witnessed it on a number of occasions. I experienced it for the first time last week when, just hours after I was wheeled out of full elbow reconstruction surgery, you all chipped in to raise enough cash to purchase a $400 Rogue Fitness squat safety bar, so that I might continue to do the things I love while recovering.

I may have just had major surgery that will probably leave me sidelined until well into 2015, but all I can feel is happy because I’m part of such an amazing community of athletes and friends. (And because this bar is going to allow me to squat all winter long.. #gainz) Thank you guys, it means more than you could ever know!

Together we rise.

– Christine

September 26

Partner WOD:

2 Rounds, for time:
2,000m Row
50 Box Jump Overs
800m Run w/ Wallball (20/14#)

Work may be broken up between partners in any manner – be strategic!

September 25

Strength:
Floor Press: 3x Max Effort (135/95)

Ring Dips: 3x Max Effort

Conditioning:
12 min EMOM:
Odd min: 15 HR Push-ups
Even min: 15 T2B

1 105 106 107 108 109 128