FREE WOD TONIGHT!

Hello CFH Athletes and Fans!

If you would like to get in a FREE WOD this evening, please stop by during our Friday Night Lights Event and partake in the CF Open WOD 16.5! Even if you’re not signed up for the CF Open this is a WOD that is manageable for athletes of all skill levels and abilities. Doors open at 5:00pm and heats start at 6:00pm. There will be food, beer, and goodies for sale. We hope to see you there!

16.5
21-18-15-12-9-6-3
For time of:
Thrusters, 95/65#
Bar-Facing Burpees
*Scaled weight is 65/45#

NOTE: The WOD for the 4:00pm class is 16.5!

150522

CrossFit Habu – CrossFit

Warm-Up 3 (No Measure)

3 Rounds NFT of:

16 Kettlebell Swings (light)

4-8 Chest-2-Bar Chin-Ups

8-16 Push-Ups

Front Squat (3-3-2-2-1-1)

Work to a 1 Rep Max taking no longer than 20 minutes.

150518

CrossFit Habu – CrossFit

Warm-Up 1 (No Measure)

3 Rounds NFT of:

20sec Static or Rocking Hollow Hold

10 (each leg) Reverse Lunges

3-5 Pullups/Chinups w/ 20sec Hold at top

Metcon (Time)

24-20-18-12-10

Dips

Pistols, Alternating

150515

Basic Warm-Up:

1:00×2 for each:
Hamstring Stretch
Box Stretch
Couch Stretch

Metcon

5 RFT
15 Burpees
20 Wallballs 20/14#
1:00 Rest between rounds

Strive to do the burpees as fast as possible and to do all 20 wallballs unbroken, if possible.

150514

CrossFit Habu – CrossFit

Habu Warm-up (No Measure)

Jumping Jack (25 reps)

Long Lunge (4)

Single Leg Lateral Stretch (6)

“Ichiro Stretch”

“Speed Skater”

Handwalk to Push-ups (5)

Arm Circles

“Wring the towel”

400 meter run

PVC Pipe work

Metcon (AMRAP – Rounds)

12 Minute AMRAP

75 Double Unders

15 Pull-Ups

*Sub 100 single unders if needed