HRC 70

Feb 23rd, 2015

Category: CrossFit

HRC 70

Ronnie

Ronnie

Hollow Rocks are a great way of improving your core strength but watch the instructional video of the low to high chop using a medicine ball. Feel free to incorporate these into your core routine!

Hollow Rock Challenge
70 Hollow Rocks

Strength
Front Squat
2-2-2-1-1-1

WOD
15 Minute AMRAP
15 Toes to Bar
30 Wallballs
60 Double Unders

Level 2- 10,20,30
Level 1 – 10,15,60 Singles

Tonight’s Moskillity Class from 7:00- 7:45pm will touch on rope climb technique and the mobility to help your positions find a better clamp and improve grip strength.

Moskillity Class:
Rope Climbs
Hip Flexibility
Forearms/Biceps

DISCUSSION 13 Comments

  1. Ryan Gould 02/24/2015 at 10:34 pm

    Front Squat: 200 # x 1 (PR!)
    WOD: 3 + 4 (singles x 2)

  2. Diana O'Neil 02/24/2015 at 2:06 am

    FS: 215# (pr)
    Wod: 3 +5 rx

  3. jason barrow 02/24/2015 at 12:48 am

    Front Squat: 225×1
    WOD: 2+75 Rx

  4. Trevor Crean 02/24/2015 at 12:30 am

    FS: 200# (5lb pr)
    WOD: 4+19 Rx, everything was blurry for the last 19…

  5. lizowiz 02/23/2015 at 10:59 pm

    Front squat: 170 PR!
    Wod: 3+40 10#

  6. JBo 02/23/2015 at 10:19 pm

    Front Squat: 245×1 (tie of PR) – Usually I wouldn’t be happy just to match a PR…but I haven’t hit 245 since April 2014 so I was pretty pumped!
    WOD: 3 + 30 – L2 w/ 16lb ball

  7. Chris Morrison 02/23/2015 at 10:00 pm

    WOD: 3+80 RX

  8. Petra 02/23/2015 at 2:51 pm

    Strength: 140#
    WOD: 3+65 w/ 100 singles

  9. Alec 02/23/2015 at 2:21 pm

    FS 275. Failed miserably at 285. Blah!

    4+30Rx

  10. Crowley 02/23/2015 at 2:03 pm

    front squat: cleaned the rep up to 245, did 275×1 out of the rack
    wod: 4+4 rx

  11. Brian M. Maser 02/23/2015 at 1:08 pm

    FS: 295×1; tried 320 and missed.
    WOD: 3+89 Rx

  12. melstec 02/23/2015 at 12:51 pm

    Strength: Worked on Snatches instead because did Hatch yesterday
    WOD: 4 rx – basically had to blackout during the last round’s wallballs and definitely during the dubs to squeeze it in.