WORKOUT OF THE DAY
Power Supply starts next week!

Athletes,

Good news, we’re now up and running with tasty prepared meal (Paleo and Vegetarian options, plus soups and bars) delivery from Power Supply!

Here’s a welcome post from the Power Supply team with all the information about how it works, options, ordering, etc. – including a code for $10 off your first order. Any orders in by this Thursday night, May 15th, will arrive here to the gym Monday May 19th.

If you have any questions, contact Dave at dave@crossfithierarchy.com.

May 12

Congrats to Team Hierarchy.. killed it at SuperFit Roanoke this weekend!

Strength:
Floor Press: 5-5-5-5-5

Conditioning:
3 Rounds, for time:
20 Push-ups
30 KB Swings (24/16kg)
60 DU

Partner WOD!

Partner WOD!

Buy-In: 1,000m Row

30 Squat Cleans (155/105#)
40 Burpee Box Jumps (24/20″)
50 T2B
40 Burpee Box Jumps
30 Squat Cleans

Buy-Out: 2,000m Row

May 9

Strength:
15 min to establish 1RM Push Press

Conditioning:
3 Rounds:
1 minute at each station, for max reps:
Shoulder to Overhead (115/75#)
Power Cleans
Row (for cals)
HR Push-ups

Rest 2 min between rounds.

Score is total number of reps after 3 rounds.

“Karen”

Strength:
Strict Pull-ups: 5 x Max Effort

Conditioning:
“Karen”
150 Wallballs

For time.

May 7

Strength:
Deadlift: 3-3-3-3-3-3-3 @ 70-75%

Conditioning:
For time:
25 Sit-ups
1 Wall Walk
20 Sit-ups
2 Walk Walks
15 Sit-ups
3 Wall Walks
10 Sit-ups
4 Wall Walks
5 Sit-ups
5 Wall Walks

May 6

Skill Work:
15 minutes of GOAT work. Use this time to work on stuff you suck at.

Conditioning:
20 minute EMOTM: Death by…
Alternating DB Snatch (50/30#)
Burpees

With a continuously running clock, perform 1 alternating DB snatch (aka 1 rep each arm) and 1 burpee the first minute, 2 alternating DB snatches (aka 2 reps each arm) and 2 buprees  the second minute, 3 alternating DB snatches and 3 burpees on the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

Cinco de Mayo!

Strength:
Back Squat: 3-3-3-3

Conditioning:
For time:
30 Box Jumps (24/20″)
5 Rounds, “Cindy”
30 Box Jumps
5 Rounds, “Cindy”
30 Box Jumps

“Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

Hero WOD: DT

Skill:
Clean & Jerk

Hero WOD: “DT”
Five rounds, for time:
12 Deadlifts (155/105#)
9 Hang Power Clean
6 Push Jerk

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

May 2

Strength:
Floor Press: 3 x 5

Ring Dips: 3 x Max Effort

GHD Sit-ups: 2 x 15

Conditioning:
5 Rounds:
250m Row: 1:1 work/rest

1 121 122 123 124 125 130