WORKOUT OF THE DAY
October 23

Skill Work:
10 minutes of open skill work. Find a weakness and attack it!

Conditioning: 
Every 4 min for 24 min:
7 K2E
14 OH Walking Lunges (45/25#)
200m Run

Barbells For Boobs!

Athletes:

If you have logged into Facebook in the last two weeks, you are probably aware that CFH is hosting it’s first annual Barbells for Boobs fundraiser this Saturday, October 25th! This is a fun and competitive event and athletes of all ability levels are encouraged to participate.

All proceeds from the event will go to Barbells For Boobs, a non-profit doing great things in the CrossFit community to support the early detection of breast cancer. B4B is the CrossFit community at it’s best–inspired by athletes everywhere, local communities come together to fundraise, and help detect potentially life-threatening breast cancer occurrences. 

We’re asking for a $20 donation to participate in “Grace,” which will run in back-to-back heats starting at 10:00am. We’ll have a live DJ and some awesome vendors on site during the event, including Reebok and Progenex. Spectators are welcome — remember to wear PINK to show your support!

Event Schedule
9:00am: Doors open
9:00am: Athlete registration and warm-up
9:45am: Athlete briefing
10:00am: 1st Heat
TBD: Awards (when all heats are done)

Divisions
1. RX Men (135#)
2. RX Women (95#)
3. Scaled Men (95#)
4. Scaled Women (65#)

WOD: “Grace”
For time: 30 Clean & Jerks

Movement Standards:
Clean & Jerk: Barbell begins on the ground. Touch and go. No bouncing. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Cost:
We ask that participating athletes make a nominal $20 donation. You can make your donation directly on the CrossFit Hierarchy fundraising page ahead of time or pay with cash, check or credit card upon arrival. Checks can be made out directly to Barbells for Boobs.

Registration & Heat Assignments
You can pre-register for the event online by donating $20 to the CrossFit Hierarchy team fundraising page. You can also register at the door with cash, check or credit card. Checks can be made out directly to Barbells for Boobs.

All athletes must check in upon arrival to receive a heat assignment, which will be first come, first serve.

Donations:
Spectators and anyone else interested in donating can contribute online via the CrossFit Hierarchy team fundraising page.

October 22

Strength:
Underhand Barbell Row: 5-5-5-5-5

Conditioning:
For time:
10 Burpees
20 Box Jumps (24/20″)
30 Burpees
40 Box Jumps
50 Hollowrocks
60 Wallballs
30 Burpees

October 21

Strength:
Push Press: 3-3-3-3-3

Conditioning:
5RFT:
10 Pull-ups
15 Push Press (115/75#)
30 DU

October 20

Strength:
Clean: 15 min to establish 1RM

Conditioning:
12 min AMRAP:
5 Front Squats (155/105#)
5 Power Cleans
5 Bar Roll Outs

October 18

Partner WOD:

Buy-In:
800m Run

Then, 4RFT:
25 Hang Power Snatches (95/65#)
25 Box Jumps (24/20″)
400m Medball Run (20/14#)

October 17

Skill Work: 
10 minutes of open skill work. Work on something you’re bad at!

Strength:
Back Squat: 2, 2, 2, 2, 2*
Working up to heaviest set of 2

Then:

Back Squat: 3x ME @ Bodyweight*
Rest 3 min between each set

October 16

Strength:
Floor Press: 5-5-5 @ 75% of 1RM

Conditioning:
5 min AMRAP:
1 Burpee
1 Hollow Rock
2 Burpees
2 Hollow Rocks
3 Burpees
3 Hollow Rocks
…. and so on, until time expires.

Rest 3 min, then:

5 min AMRAP:
1 Burpee
1 Hollow Rock
2 Burpees
2 Hollow Rocks
3 Burpees
3 Hollow Rocks
…. and so on, until time expires.

October 15

Strength:
Barbell Rows: 5-5-5-5-5-5-5

Conditioning:
10 min EMOM:
5 T2B
10 KB Swings (32/24kg)

October 14

Strength:
Strict Press: 5-5-5-5 @ at least 65% of 1RM

Conditioning:
400m Run
20 Clean and Jerks (135/95#)
400m Run
10 Clean and Jerks (155/105#)
400m Run

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