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7.21.14

No Classes this Weekend

All of the CFPH coaches are busy at competitions this weekend.
Look for announcements about athlete driven WODs and viewing parties for the CrossFit Games

EMOM 8 minutes: Push Jerk + Split Jerk

3 attempts, 2RM Push Press

Strict Dips (weighted) 6-4-2-6-4-2
Strict Pull-ups (weighted) 6-4-2-6-4-2

3 rounds for excellence:
3 Strict Muscle-up
3 Wall walk to forward roll
3 Broad jump max distance

Name WOD
Jordan 100
Donny 95
Owen 95
Jon 90
Norm 87
Eric 80
Armando 80
Jake 80
Ryan 80
Brian 78
Smiley 72
Casey 70
Donald 70
Craig 70
Matt E 70
Johnny 70
Eric 70
Mike B 69
Wojtek 68
Matthew 67
Emily 65
Brett 65
Mike K 63
Abraham 60
Andrew 60
Dave W 56
Kara 52
Tara 51
Kärl 51
Nadia 50
Emily 46
Jenny 45
Sarah V 45
Stacy P 45
Olivia 42
Kim 41
Jess P 38
Lisa 37
Michelle 37
Fervo 36
Sup 36
Laura 34
Joan 31

 

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Sunday Make-up

Fri
Name WOD
Sunday Slackers 30:19
Fran
Matthew 6:33 (rx)
Sarah V 9:51 (m)
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7.19.14

One Class today at 10am

Plus CrossFit Kids at 11am and 11:30am

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7.18.14

 

In teams of 3
4 rounds each:
10 Deadlift
10 Pushups
Then, 3 rounds each:
Row (15/12) Calories
Then, 3 rounds each:
Slam ball throw
Uneven KB Carry
Shuttle sprint

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7.17.14

 

“Whitten”
5 rounds for time:
22 KB Swings (32/24)
22 Box Jump (24″/20″)
Run 400m
22 Burpees
22 Wallball (20/14)

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7.16.14

Most important movement in CrossFit? Squats

Squats make you lift heavier, run faster, and think smarter. It’s Science.

Coach Norm is putting on a free squat clinic Monday night at 7:30pm
Click here to sign up, spaces are limited

4th of July Hero WOD

4th of July Hero WOD

“Fran”
21-15-9 reps for time:
Thruster (43/30)
Pull-up

Name WOD
Neil 3:37 (rx)
Mike D 3:53 (rx)
Luke 4:07 (rx)
Sterling 4:58 (rx)
Norm 5:22 (rx)
David F 5:37 (rx)
Owen 6:05 (rx)
Chloe 6:05 (rx)
Meg 6:26 (rx)
Brian 6:39 (rx)
Eric 6:41 (rx)
Craig 6:48 (rx)
Casey 7:31 (rx)
Abraham 7:36 (rx)
Dave A 8:00 (rx)
Reggie 8:38 (rx)
Armando 8:38 (rx)
Noah 9:29 (rx)
Jacob 9:32 (rx)
Jodi 9:34 (rx)
Amelia 9:42 (rx)
Lacee 9:48 (rx)
Steven 9:51 (rx)
Dan Z 10:10 (rx)
Steph 10:20 (rx)
Gabe 11:40 (rx)
Chelsea 6:07 (22)
Patti 6:12 (25)
Laura 7:09 (22)
Erika 7:32 (25)
Jessica F 7:32 (21)
Tara 7:52 (30)
Mike B 8:21 (36)
Liz 8:29 (20)
Meredith 8:35 (21)
Lucy 9:05 (25)
Kara 9:11 (30)
Noelle 9:30 (30)
Donald 9:54 (40)
Sam 10:10 (30)
Yoshi 10:25 (25)
Jessica 10:55 (25)
Grant 11:04 -
Vernon 11:35 (40)
Supriya 11:36 (25)
Dave W 12:14 (35)
Andrew 12:20 (30)
Eric 12:39 (40)
Rachel 12:44 (20)
Beginner Class
Name WOD
Tamara 4:21
Kerry 4:53
Christine 6:40
Trey 8:32
Kelly 8:39
Alvin 8:45
Greg M 8:55
Scott 10:50
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7.15.14

One Class Saturday: 10am All Levels Including Beginners

Coach Emily is running CrossFit WODs all morning at Fitness on the Rocks.
$19 admission gets you CrossFit and SO MUCH MORE

5 rounds:
40m Dash
4 BIG box jumps
10-15 Unbroken Kipping Toes to Bar / leg raises
10 Double KB Snatch (heavy as possible)
Assisted Handstand Walk 30-60 feet
*Rest approximately 60 seconds b/w each move
*focus on skill and virtuosity

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7.14.14

CrossFit Park Hill Instructor Training Program

Ever thought of being a CrossFit coach? This is your chance.

The instructor training program will meet on Fridays at 8am for the next 3 months. This free course in how to be a CrossFit coach is open to anyone interested in learning.

For more information, or to sign up email Neil@CrossFitParkHill.com

Shuttle Sprints

Shuttle Sprints

Snatch Ladder

Clean & Press Ladder

Name Snatch C+P F-Squat
Abraham 14 19 18
Alvin 24 30 10
Ambrose 18 22 14
Armando 21 30 15
Carly 19 42 45
Chloe 31 44 35
Chris D 11 16 2
David 18 33 27
David 6 11 -
David S 16 22 15
Donald 16 22 7
Em G 27 31 15
Eric 26 32 16
Eric 16 27 18
Grant 12 18 10
Holly 7 23 29
Jacob 17 26 23
Jame M 12 24 12
Jenny 16 23 34
Jessica P 16 23 13
Jon 21 33 15
Josh 16 28 19
Kara 21 34 32
Karen 12 18 18
Kim J 16 25 11
Laura 15 16 20
LBK 13 14 4
Lisa 19 28 14
Lisa 18 21 9
Luke 27 36 41
Margaret 14 - -
Matt 17 25 18
Matt 12 21 4
Meg 38 39 32
Michelle L 16 19 7
Mike D 22 38 35
Mike F 17 24 21
Nadia 25 32 9
Neil 30 38 28
Olivia 19 28 20
Owen 34 37 30
Patti 18 24 28
Paul G 18 25 17
Philip 24 32 19
Randy 21 29 5
Reggie 14 20 13
Shayla 34 44 42
Stacy 20 29 31
Steph 21 32 28
Steve P 20 26 8
Sup 11 - 7
Tara 19 30 16
Vernon 19 20 8
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7.12.14

“Badger”
3 rounds for time:
30 Squat Clean (43/30)
30 Pull-ups
Run 800m
*Can be done as partners

Name “Badger/Brian”
Norm 42:10 (rx+)
Brian 28:55 (rx)
Luke 38:05 (rx)
Meg B 40:57 (rx)
Wes 2+30 (rx)
Sam 2+30 (rx)
Armando 2+9 (rx)
Owen 2 (rx)
Amelia 2 (rx)
Charlie 1+50 (rx)
Noelle 2+30
Lisa 2+30
Jessica 2+22
Kari 2+7
Julianne 2+6
Supriya 2
Olivia 2
Ambrose 2
Nadia 1+60
Vernon 1+60
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7.11.14

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Partner WOD

Name DL Pull MU
Mike/Casey 14 17 12
Emily 8 20 14
Patti/Kim 14 17 11
Donald/Josh 8 16 6
Chelsea 18 22 9
Ambrose/Luke 9 20 9
Mike/David 12 23 13
Chloe/Andrew 17 17 6
Kara/Carly 9 22 7
Sam/Greg 12 21 7
Nadia 9 19 14
Ryan/Craig 20 21 16
Reggie/Erik 17 17 14
Jacob/Shayla 11 13 9
Harper/Matt 15 14 8
Tara/Lucy 13 18 10
Philip/David 9 21 14
LBK/Mike 16 15 10
Jon/Mike D 14 25 19
Rachel 10 20 12
Meg/Amelia 16 18 12
Paul/Brett 17 21 10
Lisa/Stacy 8 15 13
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