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

  • Anti Birthday Masters WOD

    Since this year I'm not able to be there for a birthday WOD we are going to do things a little different.

    This is a "games" WOD for masters athletes they will have commpleted it on Tuesday so.....we are going to do it today and see how we stack up to the well "seasoned" athletes.


    Men 50-59 and Women 50-59:
    For time:
    40 box jumps (24 / 20 in.)
    20 toes-to-bars
    40 wall-ball shots (20 / 14 lb.)
    20 ring dips
    40 wall-ball shots (20 / 14 lb.)
    20 toes-to-bars
    40 box jumps (24 / 20 in.)

  • Snatch Ladder / BOB

    12 minutes

    Starting weight

    M-85

    F-45

    B-30-35

    3 snatches plus 5 Bar Over Burpees

    Males increase by 10# Females increase 5#

    Climb ladder AFAP score = final successful weight for 3

    Competing athletes 3 minutes HSPU / RD upladder 1,1 / 2,2 /3,3.............watch your own clock.

  • The 1's

    Enjoy while I'm on vaca :)

    1 minute max rep snatch 95/65  Int 85 55 Beg ---------------->

    1 minute max rep C and J

    1 minute max rep TH

    rest 5 minute ( head to a rack )

    1 minute max rep BS  125/ 85 Int 115/ 75 Beg -------------------->

    1 minute max rep  FS

    1 minute max rep OHS

    end with a 1 mile run

    Scale according to your WEAKEST lift.

    COMPETING ATHLETES after class 1 minute max rep tire flips

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