WORKOUT OF THE DAY
October 13

Strength:
Front Squat: 2, 2, 2, 2, 2 @ 75% of 1RM*
Working up to 85% of 1RM for last set

Conditioning:
15 min AMRAP:
250m Row
1:1 Work/Rest

October 11

WOD:

Buy-in:
10 Thrusters (135/95#)

Then, 10RFT:
5 Push Press (135/95#)
10 Air Squats

Buy-out:
10 Thrusters (135/95#)

October 10

Strength:
Deadlift: 5-3-2-1-1-1-1

Conditioning:
For time:
21 Deadlifts (185/105#)
21 HSPU
18 Deadlifts
18 HR Pushups
15 Deadlifts
15 HSPU
12 Deadlifts
12 HR Pushups

 

October 9

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

Conditioning:
5RFT:
15 KB Swings (32/24kg)
15 Hollowrocks
30 DU

“KAREN”

Strength:
Overhead Squat: 15 minutes to establish a 1RM

Conditioning:
“Karen”

150 Wallballs (20/14#)

For time.

October 7th

Strength:
3 Rounds, for quality:
5 Strict Pull-ups
10 Ring Dips
15 GHD Sit-ups

Conditioning:
3RFT:
15 Burpee Box Jumps
15 T2B
15 Cal Row

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

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