CrossFit HG3 http://crossfithg3.com Forging Elite Fitness For All Thu, 20 Jun 2013 05:58:36 +0000 en hourly 1 http://wordpress.org/?v=3.0.4 Thursday June 20 http://crossfithg3.com/2013/06/20/thursday-june-20-2/ http://crossfithg3.com/2013/06/20/thursday-june-20-2/#comments Thu, 20 Jun 2013 05:58:21 +0000 Rudds http://crossfithg3.com/?p=3107 A) work on gymnastic goat or lift

B) WoD. 2 rounds
50 squats
40 sit ups
30 kb swing
20 press up
10 pull ups
5 clean and jerk

C) Foam Roll

]]> http://crossfithg3.com/2013/06/20/thursday-june-20-2/feed/ 0 Wednesday June 19 http://crossfithg3.com/2013/06/18/wednesday-june-19-2/ http://crossfithg3.com/2013/06/18/wednesday-june-19-2/#comments Tue, 18 Jun 2013 21:18:36 +0000 Rudds http://crossfithg3.com/?p=3104 Max Effort

Front Squat

3-3-3-3-3

WoD

3 rounds

10 Deadlift 3/4BW

10 Pull ups

200 m run

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WoD

10 Single Arm KB High Pull R

Box Jump

10 Single Arm KB High Pull L

30 Double Unders

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Double Unders

WoD

12 min AMRAP

Single Arm KB High Pull R

Box Jump

Single Arm KB High Pull L

Double unders

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Power Clean

3-3-3-3-3

WoD

3 Rounds

15 OHS

10 Bar Hop Burpees

]]> http://crossfithg3.com/2013/06/16/monday-june-17/feed/ 0 Thursday June 13 http://crossfithg3.com/2013/06/12/thursday-june-13/ http://crossfithg3.com/2013/06/12/thursday-june-13/#comments Wed, 12 Jun 2013 18:09:25 +0000 Rudds http://crossfithg3.com/?p=3092 WoD

Fight Gone Bad

3 rounds 1 minute per station.

Rolling clock

  1. Wall Ball
  2. SDHP
  3. Box Jump
  4. Push Press
  5. Row for Cal.
  6. Rest

]]> http://crossfithg3.com/2013/06/12/thursday-june-13/feed/ 0 Wednesday June 12 http://crossfithg3.com/2013/06/11/wednesday-june-12/ http://crossfithg3.com/2013/06/11/wednesday-june-12/#comments Tue, 11 Jun 2013 19:16:21 +0000 Rudds http://crossfithg3.com/?p=3089 Max Effort

Front Squat

5-5-5-5-5

WoD

10 Min AMRAP

18 G2OH 20/15

9 C2B Pull Ups

Every time you break 2 Burpees

]]> http://crossfithg3.com/2013/06/11/wednesday-june-12/feed/ 0 Tuesday June 11 http://crossfithg3.com/2013/06/11/tuesday-june-11/ http://crossfithg3.com/2013/06/11/tuesday-june-11/#comments Tue, 11 Jun 2013 19:09:15 +0000 Rudds http://crossfithg3.com/?p=3087 OMEM 12 Mins

Hang Snatch

Snatch balance x2

WoD

Buy in    20 WB

then 5 rounds of

4 Deadlift BW

8 Box Jump

12 KB Swing

Cash out 90 DU

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Power Clean

5-5-5-5-5

WoD

‘Chelsea’

]]> http://crossfithg3.com/2013/06/09/monday-june-10-2/feed/ 0 Friday June 7 http://crossfithg3.com/2013/06/07/friday-june-7/ http://crossfithg3.com/2013/06/07/friday-june-7/#comments Fri, 07 Jun 2013 07:08:21 +0000 Rudds http://crossfithg3.com/?p=3081 Max Effort

Press

1-1-1-1-1

WoD

2-4-6-8-10-8-6-4-2

Squat Clean 65/45

T2B

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