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

  • Double Baselines

    Randy

    75 Power snatches 75 /45

    followed by

    Annie

    50-40-30-20-10

    Double unders and sit ups

    score = total time :)

    25 minute time cap

  • Walking lunge ( in place ) alternating

    Walking lunge in place  ( trailing knee kisses)

    6-6-6-6-6-6 ( ladder up 3 each leg to heaviest load )

    then

    5 minutes max rep burpees to an object or mark 6" above reach

    Comp athletes

    5 minute max rep Box over Burpees ( opening not required ) 30-24

    Just get over box step, jump....both feet need to make contact with box

  • Box Jump ------ Squat

    35- Box Jumps

    35- Back Squats 95 /65------------->

    30 Box Jumps

    30 Front Squats

    25 Box jumps

    25 Overhead Squats

    Comp athletes- Extra work ( time permitting )

    15-9-6

    Alternating Pistols / Ring dips  ....4 time (pistols= 15 each leg, 9 each leg, 6 each leg )

    Struggling with RD? No bands slow eccentric lowers from ring ( let yourself down slowly )

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