HomeHomehttp://www.herculescrossfit.com/home/2012-02-23T16:54:48ZSquarespaceThursday WODhttp://www.herculescrossfit.com/home/2012/2/23/thursday-wod.htmlHercules CrossFit2012-02-23T16:53:54Z2012-02-23T16:53:54Z

 

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

Shoreline Park
1000 Tugboat Lane, Hercules

]]>Wednesday WODhttp://www.herculescrossfit.com/home/2012/2/22/wednesday-wod.htmlHercules CrossFit2012-02-22T04:09:31Z2012-02-22T04:09:31Z

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

Shoreline Park
1000 Tugboat Lane, Hercules

]]>Tuesday WODhttp://www.herculescrossfit.com/home/2012/2/21/tuesday-wod.htmlHercules CrossFit2012-02-21T04:38:21Z2012-02-21T04:38:21Z

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

*20 minute AMRAP

]]>HCF Social at our NEW locationhttp://www.herculescrossfit.com/home/2012/2/18/hcf-social-at-our-new-location.htmlHercules CrossFit2012-02-19T06:39:30Z2012-02-19T06:39:30Z

 

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


]]>Thursday WODhttp://www.herculescrossfit.com/home/2012/2/15/thursday-wod.htmlHercules CrossFit2012-02-16T05:41:40Z2012-02-16T05:41:40Z

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

]]>Wednesday WODhttp://www.herculescrossfit.com/home/2012/2/14/wednesday-wod.htmlHercules CrossFit2012-02-15T04:27:22Z2012-02-15T04:27:22Z

 

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

]]>Tuesday WODhttp://www.herculescrossfit.com/home/2012/2/13/tuesday-wod.htmlHercules CrossFit2012-02-14T04:03:29Z2012-02-14T04:03:29Z

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

]]>Monday WODhttp://www.herculescrossfit.com/home/2012/2/12/monday-wod.htmlHercules CrossFit2012-02-13T04:17:03Z2012-02-13T04:17:03Z

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.

]]>WODs for the week of Feb. 6thhttp://www.herculescrossfit.com/home/2012/2/4/wods-for-the-week-of-feb-6th.htmlHercules CrossFit2012-02-04T15:39:55Z2012-02-04T15:39:55ZPLEASE check Hercules CrossFit Facebook fan page for the wods February 6th- 10th.
Thank you

]]>Friday WODhttp://www.herculescrossfit.com/home/2012/2/3/friday-wod.htmlHercules CrossFit2012-02-03T04:40:43Z2012-02-03T04:40:43Z

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

WOD
Run 1.5 miles

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