Welcome to CrossFit Hanford

CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

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WOD BLOG

  • 5 RFT DL / Burpees

    5 Rounds for time

    5 Deadlifts  275 /185

    10 Burpees

    Rest 5

    Row 1000.....Fast 

  • EMOM 3 x thrusters / 5x T2B / max rep Box Jumps

    EMOM 7 minutes

    3 xThrusters ( remember your top weight from last weeks 7 x 7 ) ....try it or 135/115   95/80  75------>

    5 x Toes to bars

    finish minute with max rep box jumps

    score = Box Jumps


    Rest 5 Minutes

    8 minutes to find 1rm PC

  • WOD 3


    Event 3
    (15 Minute Time Cap)

    AMRAP in 15 Minutes
    30 Hang Snatches, 75/55lb Novice/Teen/Masters- 65/45
    30 Wall Balls to 10’ Target, 20/14 Novice/Teen/Masters- 14/12lb
    30 Pull Ups, Chest to Bar Novice/Teen/Masters- Pull Ups

    Description: On “Go” each athlete will have 15 minutes to perform as many rounds and reps as
    possible of 30 hang snatches, followed by 30 wall balls, followed by 30 Pull Ups.
    Standards:
    ● For the Hang Snatches, the movement begins with the bar fully stood up in the hang
    position. Once the athlete has stood the bar up they must get the bar overhead in one
    continuous movement without allowing the bar to lower below the knees. If the bar
    lowers below the knees the bar must be returned to the standing position before
    continuing.

    ● For the Wall Balls, the ball begins on the ground. After picking up the ball the athlete
    must pass through a full squat, with the crease of the hips passing below parallel. After
    the squat has been performed the athlete must hit the 10 foot target with their
    designated weight.

    ● For the Pull Ups, the athlete begins each rep with feet off the ground and arms fully
    extended, and the rep is completed when any part of the body below the clavicle
    makes contact with the bar. For Novice, Masters, and Teens the movement is completed
    when the chin is visibly over the horizontal plane of the bar. Any grip may be used.

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