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

  • Over your head

    After last week and with all of the new athletes on the floor we are going to tackle the OHS

    Take 20 minutes to find a heavy 4rep Overhead Squat

    NEW ATHLETES GO TO RACKS

    EXPERIENCED ATHLETES SNATCH IT OR C and J

    take a little rest then

    Chop your 4rm in half and ....

    21-15-9

    Overhead Squats

    Ring Dips--------P-Bar Dips

  • Hope

    Three rounds of:

    Burpees
    75-lb. Power snatch
    Box jump, 24-inch box
    75-lb. Thruster
    Chest to bar Pull-ups

    "Hope" has the same format as Fight Gone Bad. In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

    Done?

    1 minute max rep HSPU rest one minute repeat

  • Staying Alive

    Staying Alive 

    3 Rounds

    200 meter run

    10 OHS 115 / 85

    3 rounds

    200 meter run

    15 HPC 115 /85

    3 rounds

    200 meter run

    20 DL 115 /85

    Score = Total Time


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