Get Adobe Flash player

Friday, September 30th, 2016

Warm-up & Mobility: NO IN CLASS WARM-UP… Please arrive early to warm-up and stretch!!!

WoD: Complete for time of:
15 GHD Sit-ups
50 Power Cleans (95/65)
15 GHD Sit-ups
50 Shoulders to Overhead (95/65)
15 GHD Sit-ups
50 Thrusters (95/65)
15 GHD Sit-ups
50 Sumo Deadlift High Pulls (95/65)
15 GHD Sit-ups
50 Calorie Row


Thursday, September 29th, 2016

Warm-up & Mobility:   IN CLASS Warmup…  Please arrive early for extra warm-up & mobility.

Str:  Find Max or Tech Max for each lift:
Drop Snatch
Snatch Balance
Overhead Squat


Wednesday, September 28th, 2016

Mobility & Warm-up: IN CLASS Warmup… Please arrive early for extra warm-up & mobility.

Str: Max Dead Hang Chin-ups, 3 attempts scored (Chin-ups is reverse grip)

WoD: AMRAP 25 Minutes
100m Run
20 Plank Jacks
100m Run
15 Ab Twist (45/35)
100m Run
10 V-ups

CLICK HERE to see how you did last time we did this Str & WoD.


Tuesday, September 27th, 2016

Warm-up & Mobility: IN CLASS Warmup… Please arrive early for extra warm-up & mobility.

Str: Back Squat 10RM

WoD: AMRAP 15 Minutes
10 Barbell Curls (45/30)
10 Overhead Squats (45/30)
10 Box Jumps (24/20)


Monday, September 26th, 2016

Warm-up & Mobility: IN CLASS Warmup… Please arrive early for extra warm-up & mobility.

Str: Split Jerk 1RM

WoD: Complete for time of:
3 Rounds of:
10 Burpees
2 Rope Climbs

Rest 2 Minutes, then

2 Rounds of:
15 Burpees
3 Rope Climb

Rest 1 Minute

500m Row


Sunday, September 25th, 2016

Open Gym – 10am


Saturday, September 24th, 2016

CrossFit High Octane will be closed Saturday, September 24th due to the Interbox Throwdown at Clermont CrossFit.
Come participate or cheer on your fellow CrossFitters.


Friday, September 23rd, 2016

REMINDER: CFHO will be closed Saturday for the CFO, CCF, CFHO Throwdown. See you all there.

Warm-up & Mobility: IN CLASS…Please arrive early to warm-up & stretch!

Str:  Do a lift, EMOM-Ster or 1RM of Back Squat/Push Press or Power Clean or Front Squat/Press or Deadlift.
or
Tech: Work on 2 skills (HS Holds, Gymnastics, Rope Climbs, Double Unders, Olympic Lift Tech)

WoD: Complete for time of:
1 Mile Run


Thursday, September 22nd, 2016

Warm-up & Mobility: IN CLASS WARM-UP… Based on your lifts.

Str: EMOM-Ster Lift

WoD: Complete for time of:
30-20-10
Wallballs (20/14)
KBS (55/35)
Burpees


Wednesday, September 21st ,2016

Warm-up & Mobility: IN CLASS…Please arrive early to warm-up & stretch!

Tech: Row & GHD Tech

WoD: 10 Rounds NOT for time of:
250m Row
10 GHD Sit-ups

Begin a new round every 3 Minutes until you have completed 10 Rounds.
Each round of Row & Sit-ups is a MAX EFFORT. Balls to the wall/Everything you’ve got. Rest the remaining time and then 100% again!!