12.10.2011 – Saturday
CrossFit Hanover WOD
Complete as many rounds as possible in 30 minutes of the following:
Deadlift 155#/105# – 21 reps
300 Meter Run
Post rounds and portions to rounds to comments.
Mobility WOD
10
12 2011
12.09.2011 – Friday
CrossFit Hanover WOD
Power Cleans 5×3, then…
Complete for time:
30 Power Cleans 135#/95#
30 Pullups
30 Situps
20 Power Cleans 135#/95#
20 Pullups
20 Situps
10 Power Cleans 135#/95#
10 Pullups
10 Situps
Post scale and time to comments.
Mobility WOD
09
12 2011
12.08.2011 – Thursday
CrossFit Hanover WOD
Back Squats 3×5
Floor Press 3×5
then…
“Climb the Ladder” for 15 minutes, accumulating as many reps of the following as possible:
2 Games Style Pushups
2 Air Squats
4 Games Style Pushups
4 Air Squats
6 of each,
8 of each,
etc.
Post total rounds and portions of rounds to comments.
Mobility WOD
08
12 2011
12.07.2011 – Wednesday
CrossFit Hanover WOD
Complete for time (30 minute cap):
1 to 10 Thruster 95#/65#
10 to 1 Ball Slam 50#/24#
100′ Bear Crawl
Post scale and time to comments.
Mobility WOD
08
12 2011
12-6-2011 – Tuesday
CrossFit Hanover WOD
Deadlift 5RM, then…
Tabata These:
SDHP 95#/65#
Games Style Burpees
Post tabata round scores to comments.
Mobility WOD
07
12 2011
12.5.2011 – Monday
CrossFit Hanover WOD
Back Squat 3×5,
Shoulder Press 3×5,
then..
Complete AMRAP in 20 minutes of:
15 KB Swings 60#/45#
15 Box Jumps 20″
15 Double Unders (sub 45 single unders)
100′ Bumper Plate OH Carry 45#/35#
Post rounds and portions of rounds to comments.
Mobility WOD
05
12 2011
12.4.2011 – Sunday
Ewww.. Manual Resistance Butterfly!
CrossFit Hanover WOD
Rest Day
Mobility WOD
04
12 2011
12.3.2011 – Saturday
03
12 2011
12.2.2011 – Friday
CrossFit Hanover WOD
Power Cleans 5×3, then…
“Grace”
Complete for time:
Clean & Jerk 135#/95# – 30 reps
Post scale and time to comments.
Mobility WOD
