CrossFit Hanover

Some of Delone Catholic’s finest throwing around some heavy concrete.  Be sure to check out some of their games this year, there’s no doubt they’ll be stronger, faster, and tougher because of their hard work and dedication over the summer!

CrossFit Main Site WOD

Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

Jesse Bazarnick 156 PP + 158 Lunge, Lucas Zepeda 146 PP + 145 Lunge, Cara Hipskind 116 PP (55lbs) + 125 Lunge, Laurie Galassi 107 PP (55lbs) + 113 Lunge.

Post total reps for each exercise to comments.

CrossFit Hanover WOD

Spend 30 minutes working on handstand movements and muscle ups.  Try to progress to the next stage of development in your movements – IE if handstand against wall > freestanding handstand > handstand walk.  Then…

Complete AMRAP 17 minutes of the following triplet:

7 DB Push Jerk 45′s/30′s
7 Burpees
7 Knees to Elbows

Post rounds and portions of rounds to comments.

Mobility WOD

http://www.mobilitywod.blogspot.com

“Knowing is not enough; we must apply. Willing is not enough; we must do.”
- Johann Wolfgang von Goethe

Crossfit Main Site WOD

Rest day.

Crossfit Hanover WOD

5RM Deadlift
and then 3 rounds for time:
40 KB Swings 60#/45#
40 Box Jumps
200ft Prowler Shuttle 230#/180#
Post times to comments.

Mobility WOD

http://www.mobilitywod.blogspot.com/

See what happens when you don’t WOD for awhile??

Crossfit Main Site WOD

“Crossfit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Crossfit Hanover WOD

3×5 Back Squat
3×5 Shoulder Press
and then for time:
“Grace”
30 Ground to Overhead 135#/95#
Post times to comments.

Mobility WOD

http://www.mobilitywod.blogspot.com/

Ring dips? Noooo problem.

Crossfit Main Site WOD

Five rounds of:
3 Cleans
20 Burpees

Crossfit Hanover WOD

Rest day.

Mobility WOD

http://www.mobilitywod.blogspot.com/

“Don’t ask what the world needs. Ask what makes you come alive, and go do it.
Because what the world needs is people who have come alive.”
- Howard Thurman

Crossfit Main Site WOD

Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent

Crossfit Hanover WOD

Team WOD

Mobility WOD

http://www.mobilitywod.blogspot.com/

CFH Ballin.

Crossfit Main Site WOD

Rest day.

Crossfit Hanover WOD

5×3 Power Cleans
and then EMOTM:
SDHP 95#/65#
Squat Clean Thrusters 95#/65#
Add one rep each minute until failure.
Post rounds to comments.

Mobility WOD

http://www.mobilitywod.blogspot.com/

Jake mastering the barbell farmers walk.

Crossfit Main Site WOD

“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Crossfit Hanover WOD

3×5 Back Squat
3×5 Floor Press
And then for time: (25 minute cap)
40 Ball Slams
40 Burpee to Lateral Jumps (both sides)
30 Ball Slams
30 Burpee to Lateral Jumps
20 Ball Slams
20 Burpee to Lateral Jumps
10 Ball Slams
10 Burpee to Lateral Jumps
Post times or ending reps to comments.

Mobility WOD

http://www.mobilitywod.blogspot.com/

It feels soooo good…when it’s over…

Crossfit Main Site WOD

Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar

Crossfit Hanover WOD

8 Toes to Bar
16 Box Jumps
50ft Reverse Bear Crawl
13 Minute AMRAP
Post rounds to comments.

Mobility WOD

http://www.mobilitywod.blogspot.com/

Only Willis can WOD in scrubs…

Crossfit Main Site WOD

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Crossfit Hanover WOD

5RM Deadlift
and then for time:
“Annie”
50-40-30-20-10
Double Unders
Sit ups
Post time to comments.

Mobility WOD

http://www.mobilitywod.blogspot.com/

YAY BURPEES!!!

Crossfit Main Site WOD

Rest day.

Crossfit Hanover WOD

1 KB Swing 60#/45#
2 Pull Ups
3 KB Swings
4 Pull Ups
Etc. for 12 minutes
Post rounds to comments.

Mobility WOD

http://www.mobilitywod.blogspot.com/