Thursday 29, November 2018

Warm up
Coach led

Ready
2x
50 crunches
50 bicycles

Strength
Snatch
3x 60-65-70-75%
2x 80-85%

Metcon
7x
7 burpee box jump overs
7 push press 42.5/30kg
7 pull ups

Wednesday 28, November 2018

Warm up
Coach led

Ready
3x
10 toes to bar
10 four count flutter kicks
10 weighted v-twist

Strength

Sumo Deadlift
5-5-5-5-5
Max rep strict pull ups between sets

Metcon

12 min EMOM
5 clean and jerks 60/42.5
5 front squats
5 burpees

Modify as directed by the coach

Tuesday 27, November 2018

Warm up
Coach led

Ready
3x
25 med ball sit ups - arms locked out
25 mountain climbers

Strength
Hatch
Week 7

 Metcon
YES YOU MUST DO IT
4000m row
Or
2 mile run (can use a treadmill)

Monday 26, November 2018

Warm up
Coach led

Ready
100 ab mat sit ups

Strength
Clean and Jerk
3 x 2+1
60-65-70-75-80%

Metcon
16 min EMOM
Even 15 double KB swings 24/16kg
Odd 15 double front rack lunge

Friday 23, November 2018

Warm up
Coach led

Ready
Roll out all the FOOD

Strength
Hatch Week 6 day 2

Metcon
20 min EMOM
15 cal assault bike
15 ball slams 50/35
Each completed round is a point

Thursday 22, November 2018

Happy Thanksgiving

One class today

9am!

Wednesday 21, October 2018

Warm up
Coach lead

Ready
3x
15 evil wheels
15 toes 2 bar
15  bicycle crunch

Strength
Clean and Jerk
2 sets
3+1 at 60-65-70%
2+1 at 75-80%
Catch in the hole

Metcon

15 min AMRAP

60 double unders

20 KB snatch AHAP

Tuesday 20, November 2018

Warm up
Coach led

Ready
6x
60 second plank
30 x four count flutter kicks

Strength
Hatch
Week 6 day 1
Metcon
21-15-9
Push press 65/45kg
Over the bar burpees

Monday 19, November 2018

Warm up
Coach led

Ready
2x
25 double KB sit-ups
25 crunches
25 mountain climbers

Strength
Snatch
2 x
3 reps at 60&65%
3 reps at 70&75%
3 reps at 80%

Metcon
“Wade”
1200m run
4x
12 Strict pull ups
9 Strict ring dips
6 Strict HSPU
1200m run
Wear a 20lb vest to RX

U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.

Friday 16, November 2018

Warm up
Coach led

Ready
3x
25 RDL
25 evil wheels

Strength
Hatch Squat

Metcon
12 min EMOM
3 clean and jerks 70/50
5 Strict pull ups

Thursday 15, November 2018

Warm up
Coach led

Ready
7 min
10 good mornings
10 evil wheels
10 floor wipers

Strength
Sumo deadlift
5-5-5-3-3-3

Metcon
10-9-8-7-6-5-4-3-2-1
Deadlifts 102.5/80kg
Hang cleans 60/42.5kg
HSPU
20 min time cap

Wednesday 14, November 2018

Warm up
Coach led

 Ready
50 toes 2 bar
50 ab May sit ups

Strength
Snatch
60% 3 x 2
65% 3 x 2
70% 2 x 2
75% 2 x 2

 Metcon
14 min AMRAP
10 KB swings 32/24
10 calories
Increase by 2 every round
Score = last complete round

Tuesday 13, November 2018

Warm up
Coach led

Ready
6x 30 sec on 15 sec off
Back squat hold 130%

Strength
Hatch Squat
Week 5

Metcon
3x
4 minute
2 rounds of
3 squat cleans 75/55kq
15 box jumps 24/20in
Then max rep burpees over the bar
1 minute rest between
Score is total burpees all 3 rounds

Monday 12, November 2018

Warm up
Coach led

Ready
50 double KB sit-ups
50 weighted sit ups

Strength
Clean and Jerk
60% 3x3+1
65% 3x3+1
70% 3x2+1
75% 3x2+1

Metcon
Rembrance Day
18 min AMRAP
11 hang power snatch 35/25kg
11 burpees
11 thrusters 35/25kg
11 pull ups

Thursday 8, November 2018

Warm up
Coach led

Ready
3x
10 Cuban press - light weight bar
10 stots press - light weight bar
90 second third world squat followed by 10 air squats

Strength
Snatch
5 @ 60%
5 @ 65%
3 @ 70%
3 @ 75%
Catch in the hole
Not touch and go

Metcon
15 min AMRAP
15 push press 42.5/30kg
15 OHS
15 pull ups

Wednesday 7, October 2018

Warm up
Coach led

 Ready
Partner
Junk yard dog 10 each
Over under 10 each
Wheel barrow
20 leg toss

Strength
Clean and Jerk
3x60% 2+1 (2 cleans 1 jerk)
4x65% 2+1
5x70% 2+1

Metcon
3x
80 double unders
20 Wall balls 20/16lb
20 hang cleans 50/35kg

Tuesday 6, November 2018

Warm up
Coach led

Ready
6x
30 second hold 130% max
15 second rest

Strength
Hatch squat
Week 4 Day 1

Metcon
7x
1 minute
10 swings
5 cleans e/s
5 snatch e/s
AHAP
Can use multiple kettlebells
Missed round 10 burpees
Score = completed rounds

Monday 5, November 2018

Warm up
Coach led

Metcon
“Bert”
50 burpees
400m run
100 push ups
400m run
150 lunges
400m run
200 squats
400m run
150 lunges
400m run
100 push ups
400m run
50 burpees
Modify as needed
45 min time cap

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

Friday 2, November 2018

Warm up
Coach lead

Ready
SQUATTTTSS

Strength
Hatch Squat

Metcon
Walk

Thursday 1, November 2018

Warm up
Coach lead

Ready
2x
15 barbell thrusters
15 evil wheels

Strength
Jerk
60-65-70% x 3
Then 3RPM

 Metcon
12 min
2 KB thrusters
2 burpees
*add 2 every round
Score = last complete round of both

Wednesday 31, October 2018

Warm up
Coach led

Ready
3x
10 DB push press
10 push ups
10 pull ups - as strict as possible

Strength
Power Clean
70-75-80% x 3
Then 1 set at 3RPM

Metcon
3x
30 Wall balls 20/16lb
30 deadlifts 75/55kg
30 cal on rower

Tuesday 30, October 2018

Warm up
Coach lead

Ready
50 banded KB swings
50 banded hip thrusts
50 banded squats - band around knees

Strength
Hatch Squat

Metcon
5x
5 power cleans 60/42.5kg
10 front squats
15 toes to bar

Monday 29, October 2018

Warm up
Coach led

Ready
25 single leg step ups w/ weight 25e/s
25 weighted RDL
25 weighted lunges e/s

Strength
Power Snatch
70-75-80% x 3
1x3 at your Max today

Metcon
2x
25 box jumps 24/20in
50 KB swings 32/24kg
25 goblet squats
50 KB swings

Friday 26, October 2018

Warm up
Coach led

Ready
6x
30 second on 15 second off
130% of back squat
No belt

Strength
Hatch squat program

Metcon
If you choose
300 double unders
100 evil wheels

Thursday 25, October 2018

Warm up
Coach led

Ready
Oly warm up

Strength
Power Clean
5x5 at 75%
3x3 at 85%

Metcon
5x3 min AMRAP
3 deadlifts 102.5/80kg
6 push ups
9 box jumps 24/20in
1 min rest

Wednesday 24, October 2018

Warm up
Coach led

Ready
Olympic warm up

Strength
Power Snatch
3x5@75%
Position
Not touch and go
Deliberate and confident

Metcon
16 min AMRAP
16 cal row
16 KB snatch 24/16kg
16 C2B pull ups

Tuesday 23, October 2018

Warm up
Coach led

Ready
50 banded KB swings
50 good mornings
50 banded hip thrusts

Ready
50 banded KB swings
50 good mornings
50 banded hip thrusts

Metcon
10 min AMRAP
2 KB swings 32/24kg
2 burpees
Every round add 2 reps to each
Score is total completed round

Monday 22, October 2018

Warm up
Coach led

Ready
3x
10 DB push press
10 evil wheels
10 DB squats

Strength
Shoulder Press
5x3 @ 70%
Push jerk
3x5 @ 65%

Metcon
100 thrusters 42.5/30kg
*every time you break 30 double unders

Friday 19, October 2018

Warm up
Coach led

Ready
4x
10 straight leg lifts
10 knees to elbows
10 toes 2 bar
All as strict as possible

Strength

Hatch Program

Day 2 - Week 1

Metcon

300 KB swings - AHAP

Thursday 18, October 2018

Warm up
Coach led

Ready
25 burpee broad jumps
25 hollow rocks

Strength
Bench Press
5x5

Metcon
50 DB OH walking lunges 50/35lb
25 calories - rower
50 Wall balls 20/16lb
25 calories - rower
50 Wall balls
25 calories - rower
50 DB OH walking lunges 50/35lb