Archive for December, 2016

12 Days of Christmas


Hilltop CrossFit – WOD

CONDITIONING

12 Days of Christmas (Time)

1) Clean & Jerk (100/70)

2) Muscle Ups

3) Box Jumps (80/70)

4) Hang Snatch (50/35)

5) Bar Facing Burpees

6) Push Press (50/35)

7) Alternating Pistols

8) Toes to Bar

9) Wall Balls (9/6)

10) C2B Pull Ups

11) HSPU

12) Front Sqauts (100/70) (taken from ground)

60min time cap
The workout will be done just like the song:

Do 1 C&J

Then 2 muscle ups, 1 C&J

Then do 3 box jumps, 2 muscle ups, 1 C&J

etc…. until you get all the way through 12 – 1

Merry Christmas legends!

12 Days of Christmas (alternate) (Time)

1) SDHP (35/25)

2) Thrusters

3) Push press

4) Power cleans

5) Power snatches

6) KB swings (24/16)

7) Pull ups

8) Knees to elbows

9) Box jumps (60/50)

10) Double unders

11) Burpees

12) Overhead walking lunges (24/16)
The workout will be done just like the song:

Do 1 SDHP

Then do 2 thrusters & 1 SDHP

Then do 3 push press, 2 thrusters & 1 SDHP

etc…. until you get all the way through 12 – 1

Merry Christmas legends!

Xmas Credit Week – Day 3

Hilltop CrossFit – WOD

We will be doing something different this week….. Have you ever heard the saying “earn your carbs”? No, well this week you will learn what that means! It’s going to be a very different week. A week that a few of you might not enjoy but most of you will go crazy over! It’ll be that much fun.

Each and every WOD will be different, you won’t know the workout until you arrive at the class and we draw it out of the Jar Of Lurve! Every single workout (as always) will be 100% scalable to your ability as needed.

Each WOD will be posted on the Facebook group so everyone can compare (and maybe argue over a little) the workouts you do.

So for the last week of WODs for 2016, get in, get sweaty and earn your carbs!

WOD – 17/12/2016


Hilltop CrossFit – WOD

CONDITIONING

Bowen (Time)

3 Rounds for time of:

800m Run

7 Deadlifts, 275#

10 Burpee Pull-ups

14 single arm KB Thrusters 53# (7 each arm)

20 Box Jumps, 24″
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here
Deadlifts: 120/70

KB thrusters: 24/16

Box jumps: 60/50

WOD – 16/12/2016


Hilltop CrossFit – WOD

STRENGTH

1: Snatch (3-3-3-3-3 (aim for 80%+))

2: Bench Press (12-12-12-12-12)

>SS: 8 DB bent over rows each arm

WOD – 14/12/2016


Hilltop CrossFit – WOD

STRENGTH

Push Press (5-5-5-5-5 (with 1 sec pause on chest each rep))

CONDITIONING

Metcon (Weight)

5 rounds

10m prowler push with 10sec rest x5

Rest 3mins between rounds
5 sets of 10m push + 10sec = 1 round

WOD – 13/12/2016


Hilltop CrossFit – WOD

STRENGTH

Hang Clean (3-3-3-3-3 (with a full 2sec pause in the hang))

CONDITIONING

Metcon (Time)

30/20 cal air bike (25/15 assault)

20 power clean (50/35)

20 bar facing burpees

Run 600m

WOD – 12/12/2016


Hilltop CrossFit – WOD

CONDITIONING

1: Metcon (AMRAP – Reps)

EMOM for 16mins

Min1: 15 T2B

Min2: 15 slam balls (20/15)

Min3: max OHS (42.5/30) – sub OH walking lunge if needed

Min 4: Rest

Score is total front squats

Rx+ use 60/40

2: Metcon (Time)

With a partner (or work rest 1:1 if doing solo)

7 x 250m row each

Score is total time

WOD – 09/12/2016


Hilltop CrossFit – WOD

**REMINDER**
No 5:15pm or 6:30pm classes tonight because of Event 1 of the Hilltop Games.

MOBILITY

Warm-up (No Measure)

2mins foam roll on each

– Calves (4)

– Quads + ITB (8)

– Hamstring + ITB (12)

– Glute + glute medius (16)

– T-spine (18)

– Lats (22)

CONDITIONING

Metcon (No Measure)

21-15-9

OHS or OH walking lunge (20/15)

Scap pull ups

Cal row