Thursday
Feb232012

Thursday & Friday WOD

Please join us at the park for a fun WOD!! All levels welcome 11am and 6:30pm

Shoreline Park
1000 Tugboat Lane, Hercules

Tuesday
Feb212012

Wednesday WOD 

Please join us at the park for a fun WOD!! All levels welcome 11am and 6:30pm

Shoreline Park
1000 Tugboat Lane, Hercules

Monday
Feb202012

Tuesday WOD

10 One arm squat snatch, 25/45lbs
15 Kettlebell swings, 25/45lbs
20 Hollow Body Rocks

*20 minute AMRAP

Saturday
Feb182012

HCF Social at our NEW location

 

MONDAY FEBRUARY 20th from 12-5:30pm at 678 Alfred Noble Drive, Hercules CA

Well, we know this all happened fast....but we have a new location. We want to have a "soft opening" /social to get everyone together, check out the place, have good food and fun! We are doing a pot luck style, so bring your favorite dish. This is kid friendly. Since it is a holiday, our class schedule will be 10am beginner, 11am advanced, 5:30pm advanced and 6:30pm beginner and it is a FREE workout for everyone. Please make sure you sign and and fill out paperwork before you WOD since it is a new location, I need new paperwork. Thank you ALL for your, patience, help and understanding through this transition!!!! We are lucky to have such an amazing HCF community =)

 

MONDAY WOD

"Welcome Home"

30 Burpees

20 Pull ups

10 Handstand Push ups

10 Shuttle Runs

20 Walking Lunge steps

30 Sit ups

*3 Rounds for time

 

Beginner Class WOD

5 Burpees

10 Shuttle Runs

20 Alternating Lunges

10 Sit ups

*20 minute AMRAP


Wednesday
Feb152012

Thursday WOD

Skill & Strength

Weighted push ups 5-5-5

 

WOD

21-18-15-12-9-6-3

Power Cleans 75/115lbs

Lying Wipers (holding onto the bar)

Double Unders

Tuesday
Feb142012

Wednesday WOD

 

Skill & Strength

Bridge ups. 6 rounds Tabata style

WOD

For time:

100 Box Jumps, 20/24inch

100 one arm dumbell hang power snatch, (50 each arm) 25/45lbs

100 Pull ups

Run 8 laps

Monday
Feb132012

Tuesday WOD

Skill & Strength

Snatch Balance 3-3-3-3-3

 

WOD

This WOD is in Nancy Christensen's name.  Nancy is the mother of Christine Rocca and is not doing well with her health.  We want to send positive energy and prayer to her and her family!!

"Christensen"

8 Overhead Squats, 65/95lbs

80ft Bear Crawl

20 second L-hang, on pull up bar

*15 minute AMRAP

Sunday
Feb122012

Monday WOD

Strength & Skill

Turkish Get ups 5-5-5

 

WOD

"Annie up"

50-40-30-20-10 of:

Double Unders

Sit ups

Push ups

 

Post times.

Saturday
Feb042012

WODs for the week of Feb. 6th

PLEASE check Hercules CrossFit Facebook fan page for the wods February 6th- 10th.
Thank you

Thursday
Feb022012

Friday WOD

Game
Dodge Ball. Coach's choice of exercises. 15 minutes

WOD
Run 1.5 miles

Wednesday
Feb012012

Thursday WOD

Skill & Strength
Clean 3-3-3-3-3

WOD
For time:
30 Squat clean & jerk, 65/95lbs
40 Ring Pull ups
50 Kettlebell swings, 25/45lbs
60 Sit ups
70 Bar facing burpees

Tuesday
Jan312012

Wednesday WOD

Skill & Strength
Pistols

WOD
9 Box Jumps 20/24inch
7 Toes to Rings
5 Deadlifts 155/225lbs
* 18 minute AMRAP

Monday
Jan302012

Tuesday

Skill & Strength
Bench Press 5-5-5

WOD
10-9-8-7-6-5-4-3-2-1
Burpee Pull ups
Handstand Push ups

Sunday
Jan292012

Monday WOD

Skill
Ring dips

WOD
5 Ground to Overhead, 85/115lbs
8 Overhead Squats, 85/115lbs
10 Floor Wipers
* 20 minute AMRAP

Thursday
Jan262012

Friday WOD

 

Game

Powerball. 9 lb ball

 

WOD

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Wednesday
Jan252012

Thursday WOD

Skill & Strength
GHD sit ups. 5-5-5
Beginner- only go parallel

WOD
5 rounds for time of:
20 Double Unders
15 Overhead Squats 65/95lbs
10 Push ups
5 Toes to Bar

Tuesday
Jan242012

Wednesday WOD

Skill & Strength
Overhead Squat 3-3-5-3-3

WOD
6 Turkish Get ups 15/25lbs
8 Lateral jumps (women and men use paralettes, men must raise them 3 inches using the 45lb bumpers to be Rxd)
40ft Army crawl (from ghd to gate)
Run 2 laps
*20 minute AMRAP

Monday
Jan232012

Tuesday WOD

Skill & Strength
L-sit
Beginner-tuck sit on paralettes
Intermediate- L-sit on paralettes
Advanced- L-sit in rings
6 rounds of tabata

WOD
For time:
8 Shoot throughs (1 push up & 1 dip = 1 rep)
20 Power Cleans, 85/115lbs
30 Front Squats, 85/115lbs
40 Kettlebells swings, 25/45lbs
50 Butterfly Sit ups
60 Lunge steps
Run 400m (3laps)

Sunday
Jan222012

Monday WOD

Skill & Strength
Shoulder Press 5-5-5. 12 minute cap

WOD
As many rounds as possible in 15 minutes of :
10 Sotts Press, 15/25lbs (keep BOTH heels on the ground and squat below 90 degrees for RX)
8 Box Jumps, 20/24inch
10 Push-ups
8 Stiff legged dead lifts, 65/95lbs

Thursday
Jan192012

Friday WOD

Game Day
Dodge Ball. Red ball - 5 squats, Blue- 5 burpees, green- 5 push ups, yellow- 5 sit ups.

WOD
15 Kettlebell Swings 25/45lbs
12 Wall Balls 14/20lbs
9 Pull ups
*18 minute AMRAP