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.

WOD BLOG

  • Happy Halloween 2014

    Sounds like you guys are in for a party

    Don't have an 80's costume? shoulda told me you coulda robbed my closet

    Really just show up any costume is welcome no costume 20 burpees ;)

    sorry I have to miss it :( 

    Here You Ghouls go

    13 Minute AMRAP 

    13 Pumpkin Tosses ( Wall Balls )

    13 Jumping  Jacks ( O Lanterns )

    13 Pumpkin Cleans ( MBC )

    13 Coffin Hops ( Box Jumps )

    13 Goblin Squats ( Goblet squats )

    rest 5 minutes

    DEATH BY Dead Man Burpees ( must roll on side 360 degrees )

     

     


  • Tabata something else

    "Tabata Something Else"

     

    Complete 32 intervals of 20 seconds of work followed by ten seconds of rest

    where the first 8 intervals are pull-ups,

    the second 8 are push-ups, 

    the third 8 intervals are sit-ups,

    and finally, the last 8 intervals are squats.

    There is no rest between exercises.


  • Weighted wednesdays 2

    EMOM for 10 minutes 

    2 Strict presses

    Rest 5 minutes then

    How high in 15 minutes

    25 DU's

    1- Power Snatch 125 / 90 1 pistol each leg

    25 DU's

    2's.........25/3........25/4........

    No pistols? 10 tada squats every round ( hands up and back )

    No DU's? 3 to 1

     

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