WORKOUT OF THE DAY
April 3

Skill Work:
15 minutes of open skill work. Pick one thing you suck at and practice!

Conditioning:
12 min AMRAP:

4 Burpees
4 OHS (115/75#)
4 T2B
8 Burpees
8 OHS
8 T2B
12 Burpees
12 OHS
12 T2B

… in the same manner until time expires.

April 2

#‎SO‬ to all the scheming Hierarchy athletes that were in on what is surely the most elaborate April Fool’s day conspiracy in CrossFit history. You guys had us going for a minute… well played! 

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

Strict Ring Dips: 10-10-10

Conditioning:
5RFT:
7 Deadlifts (225/155#)
14 HR Push-ups
21 Box Jumps

Taxation without representation

Athletes:

As many of you are no doubt aware, the government of the District of Columbia, in its infinite wisdom, approved a 5.75% sales tax on all wellness services last Fall.

The tax went into effect on January 1 2015, and we are now required to apply a 5.75% sales tax to all memberships and retail products offered at Hierarchy. The tax will and will increase the cost of membership by $7-12 per month depending on the type of plan you have, which will be reflected on your next monthly statement on FrontDesk.

We apologize for the inconvenience–DC is the worst.

 

 

“HELEN”

Strength:
10 Min EMOM (Alternating):
Odd: 3 Strict Pull-ups + 5 C2B Pull-ups
Even: 15 Hollowrocks

Conditioning:
“Helen”

3RFT:
400m Run
21 KB Swings (24/16kg)
12 Pull-ups

March 31

Strength: 
Front Squat Complex: 1-1-1-1-1*
*1 Rep = 1 FS + 1 Pause FS (3 sec) + 1 FS

Conditioning:
5 min AMRAP:
1 Squat Clean (205/135#)
6 Bar Facing Burpees

2 min rest, then:

5 min AMRAP:
2 Squat Cleans (185/125#)
6 Bar Facing Burpees

March 30

Strength:
Press Complex: 1-1-1-1-1*
*1 Rep = 1 Strict Press + 3 Push Press

Gymnastics:
2 Rounds:
1 Min Plank Hold
1 Min Max Rep Strict T2B

Conditioning:
Open Workout 14.1:

10 min AMRAP:
30 DU
15 G2OH (75/55#)

March 28

15.5 in the books! This crew is stoked to be done with the 2015 Open!

Partner WOD:

In teams of 2, for time:

60 Box Jumps (24/20″)
30 Deadlifts (205/145#)
40 Box Jumps
20 Deadlifts
20 Box Jumps
10 Deadlifts
60 KB Swings (32/24#)
30 Deadlifts
40 KB Swings
20 Deadlifts
10 Box Jumps
10 Deadlifts

Open 15.5

Open Workout 15.5

For time:

Rx:
27-21-15-9
Row (calories)
Thrusters Men (95/65#)

Sx:
27-21-15-9
Row (calories)
Thrusters Men (65/45#)

March 26

Strength:
Power Snatch: 15 min to establish 1RM

Conditioning:
5RFT:
7 Power Snatch (115/75#)
14 Back Rack Lunges (115/75#)
21 Sit-ups

March 25

Photo credit:  Jon Parthum

Conditioning:

30 min EMOM (Alternating):

Min 1: 150m Row
Min 2: 10 Box Jump Overs (24/20″)
Min 3: 25 DU

Repeat

1 131 132 133 134 135 170