03.21.2017

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HydraFit – Performance Metcon Metcon (AMRAP – Reps) Tabata for total reps: 1 – Lateral Box Jump Overs (20/16″) 2 – L-Sit on Parallettes 3 – Russian KBS (32/24kg) 4 – Rope Slams Metcon (Time) Cash Out: 50 Parallette Pass Throughs

03.20.2017

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HydraFit – Performance Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 8m of: 20 DU 8 Deadlifts (135/95lbs) 4 Hang Power Cleans (135/95lbs)

03.18.2017

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HydraFit – Performance Metcon Metcon (AMRAP – Reps) Teams of 2-3 Accumulate Max Points in 2 rounds of: 1 – Thrusters (1 rep = 1 Point) 2 – Sled Drag (25m = 1 Point) 3 – Row (1 cal = 1 Point)Each team will have 2-3 people. One person will start at a station. Teammates will rotate stations every 3 …

03.17.2017

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HydraFit – Performance Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55 Calorie Row 55 Hand-Release …

03.16.2017

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HydraFit – Performance Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 30m of: 20 SA OH DB Walking Lunge (55/35lbs) 200m WB Run (20/12lbs) 20 Target Burpees

03.15.2017

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HydraFit – Performance Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 20m of: 80 DU 400m Run 80 DU 500m Row 80 DU 400m Run

03.14.2017

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HydraFit – Performance Weightlifting Deadlift (5-5-3-3-2-2) E2MOM for 10 Minutes 55%-65%-75%-85%-90%+ Metcon Metcon (Time) 60 UB TTB 10 Weighted Sit-Ups PenaltyScale 1: 60 K2E 10 Sit-Ups

03.13.2017

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HydraFit – Performance Metcon Metcon (Time) DB Elizabeth* 21-15-9 DB Squat Clean (55/35lbs) Ring Dips*Scale: DB Power Clean + DB Front Squat Dips

03.10.2017

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HydraFit – Performance Metcon c: CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185# / 135#) *Prior to 16:00, …

03.09.2017

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HydraFit – Performance Warm-up Warm-up (No Measure) A) 2 Rounds: 1m Row 10 Spiderman Lunges 1m Jumprope 10 Pushups B) Stability Work 3 Rounds: 50m Waiter Walk (R)* 50m Waiter Walk (L)* 1:00 Rest Max Set Pull Ups 2:00 Rest C) Prep 5 ABMSU 2 Strict Press + 2 Push Press + 2 Push Jerk 10 ABMSU 2 Strict Press …