WOD

02/19/2018

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Deadline to order is Monday, 19th.

Register for The CHC Open Series – Link: https://goo.gl/forms/zOJH8p3fUusLl4Mw2
Deadline is Wednesday, 21st.

Volunteer Form for the Open – Link: https://goo.gl/forms/TYCGEDju39FWKvCw2

CrossFit Games Judges Course – Link:
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Childcare for the Open – Link: https://goo.gl/forms/WP1iW2WOB1JsR3122

NUTRITION CHALLENGE LINK : https://goo.gl/forms/FeejzhcksAwKEahk2

02/19/2018

Billy is signed up for THE CHC OPEN SERIES, are you?!
Weightlifting
Back Squat
Work up to a 5RM

*Nutrition Challenge RETEST

Metcon
“Jackpot” (AMRAP – Rounds and Reps)
AMRAP 7:
7 thrusters (75/55)
7 lateral burpees over the bar

*NO DROPPING BARBELLS

Rx(OPEN/PERFORMANCE): as written
Scaled(FITNESS): 45/35

Target 7+

*Nutrition Challenge RETEST

Endurance
Metcon (No Measure)
See Endurance Programming

02/18/2018

***Need a Massage? EMAIL US FOR APPT: massage@collegehillcrossfit.com***

Shopify link: https://college-hill-crossfit-apparel.myshopify.com/
Deadline to order is Monday, 19th.

Register for The CHC Open Series – Link: https://goo.gl/forms/zOJH8p3fUusLl4Mw2
Deadline is Wednesday, 21st.

Volunteer Form for the Open – Link: https://goo.gl/forms/TYCGEDju39FWKvCw2

CrossFit Games Judges Course – Link:
https://oc.crossfit.com/course?id=13

Childcare for the Open – Link: https://goo.gl/forms/WP1iW2WOB1JsR3122

NUTRITION CHALLENGE LINK : https://goo.gl/forms/FeejzhcksAwKEahk2

02/18/2018

Frank is signed up for THE CHC OPEN SERIES, are you?!
Metcon
“Jump Ship” (AMRAP – Rounds and Reps)
AMRAP 20:
with a partner
42/30 Calorie Row
36 Jumping Lunges
30 AbMat Sit-ups
24 Hand-Release Push-ups

Rx(OPEN/PERFORMANCE/FITNESS): as written

Target Rounds 3+

02/17/2018

***Need a Massage? EMAIL US FOR APPT: massage@collegehillcrossfit.com***

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Deadline to order is Monday, 19th.

Register for The CHC Open Series – Link: https://goo.gl/forms/zOJH8p3fUusLl4Mw2
Deadline is Wednesday, 21st.

Volunteer Form for the Open – Link: https://goo.gl/forms/TYCGEDju39FWKvCw2

CrossFit Games Judges Course – Link:
https://oc.crossfit.com/course?id=13

Childcare for the Open – Link: https://goo.gl/forms/WP1iW2WOB1JsR3122

NUTRITION CHALLENGE LINK : https://goo.gl/forms/FeejzhcksAwKEahk2

02/17/2018

Come get your dance on as it’s sure to be a party at this year’s CHC OPEN SERIES!!
Metcon
“Hot Seat” (3 Rounds for reps)
3 Rounds:
AMRAP 3: Calorie Bike
AMRAP 2: Power Snatch (95/65)
AMRAP 1: Pull-ups
Rest 2:00

R+(OPEN): as written
Rx(PERFORMANCE): calorie row, 75/55
Scaled(FITNESS): calorie row, 45/35, jumping pullups

Target Reps 180+

02/16/2018

***Need a Massage? EMAIL US FOR APPT: massage@collegehillcrossfit.com***

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Deadline to order is Monday, 19th.

Register for The CHC Open Series – Link: https://goo.gl/forms/zOJH8p3fUusLl4Mw2
Deadline is Wednesday, 21st.

Volunteer Form for the Open – Link: https://goo.gl/forms/TYCGEDju39FWKvCw2

CrossFit Games Judges Course – Link:
https://oc.crossfit.com/course?id=13

Childcare for the Open – Link: https://goo.gl/forms/WP1iW2WOB1JsR3122

NUTRITION CHALLENGE LINK : https://goo.gl/forms/FeejzhcksAwKEahk2

02/16/2018

Tammy and April are signed up for THE CHC OPEN SERIES, are you?! Let’s go Jeremy!
Weightlifting
Clean and Jerk
Build to a heavy single
Metcon
“Double Time V2” (AMRAP – Reps)
AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Clusters (115/80)

R+(OPEN): as written
Rx(PERFORMANCE): 95/65
Scaled(FITNESS): 200 single unders, 75/55

Target Reps 160+
Next Level
Metcon (5 Rounds for reps)
Gymnastic Conditioning
5 Rounds of a 1:00 Window:
15 GHD Sit-ups
Max Kipping Handstand Push-ups in time remaining
Rest :30 Seconds between rounds

R+ as written *ask a coach before doing GHDSU
Rx 15 toes to bar
Scaled 15 abmat situps, handstand hold

Endurance
See Endurance Programming (No Measure)

02/15/2018

Shopify link: https://college-hill-crossfit-apparel.myshopify.com/
Deadline to order is Monday, 19th.

Register for The CHC Open Series – Link: https://goo.gl/forms/zOJH8p3fUusLl4Mw2
Deadline is Wednesday, 21st.

Volunteer Form for the Open – Link: https://goo.gl/forms/TYCGEDju39FWKvCw2

CrossFit Games Judges Course – Link:
https://oc.crossfit.com/course?id=13

Childcare for the Open – Link: https://goo.gl/forms/WP1iW2WOB1JsR3122

NUTRITION CHALLENGE LINK : https://goo.gl/forms/FeejzhcksAwKEahk2
Need a Massage? Contact massage@collegehillcrossfit.com .

02/15/2018

Tyler is signed up for THE CHC OPEN SERIES, are you?!
Metcon
“Buckle Up” (3 Rounds for reps)
AMRAP 5
200’ Walking Lunge (Bodyweight)
50 Sit-ups
Max Calorie Row

rest 5 minutes

AMRAP 5
100’ Dumbbell Walking Lunge (50/35)
50 Sit-ups
Max Calorie Row

rest 5 minutes

AMRAP 5
200’ Walking Lunge (Bodyweight)
50 Sit-ups
Max Calorie Row

Rx(OPEN/PERFORMANCE): as written
Scaled(FITNESS): 35/20, 35 situps

Target Reps 40/20+ per round

02/14/2018

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Deadline to order is Monday, 19th.

Register for The CHC Open Series – Link: https://goo.gl/forms/zOJH8p3fUusLl4Mw2
Deadline is Wednesday, 21st.

Volunteer Form for the Open – Link: https://goo.gl/forms/TYCGEDju39FWKvCw2

CrossFit Games Judges Course – Link:
https://oc.crossfit.com/course?id=13

Childcare for the Open – Link: https://goo.gl/forms/WP1iW2WOB1JsR3122

NUTRITION CHALLENGE LINK : https://goo.gl/forms/FeejzhcksAwKEahk2
Need a Massage? Contact massage@collegehillcrossfit.com .

02/14/2018

​Tiffany is signed up for THE CHC OPEN SERIES, are you?!
Weightlifting
Overhead Squat
Build to a heavy set of 10
Metcon
“Eighteen Wheeler” (AMRAP – Rounds and Reps)
AMRAP 18:
with a partner
18/12 Calorie Assault Bike
15 Wall Balls (20/14)
12 Dumbbell Snatches (70/50)
9 Toes to Bar

R+ (OPEN): as written
Rx (PERFORMANCE): 18/15 calorie row, 20/14 wallball, 50/35 DB, toes to bar
Scaled (FITNESS): 18/15 calorie row, 14/10 wallball, 35/20 DB, abmat situps

Target Rounds 4+
Next Level
Metcon (Time)
Barbell Conditioning
For Time:
30 Power Snatches (155/105)

R+ as written
Rx 135/95
Scaled 95/65

Endurance
See Endurance Programming (No Measure)

02/13/2018

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Register for The CHC Open Series – Link: https://goo.gl/forms/zOJH8p3fUusLl4Mw2
Deadline is 2/21/18 8PM EST! *Have a Question? Ask a Coach!*

Volunteer Form for the Open link: https://goo.gl/forms/TYCGEDju39FWKvCw2

CrossFit Games Judges Course link:
https://oc.crossfit.com/course?id=13

Childcare for the Open link: https://goo.gl/forms/WP1iW2WOB1JsR3122

NUTRITION CHALLENGE LINK : https://goo.gl/forms/FeejzhcksAwKEahk2
Need a Massage? Contact massage@collegehillcrossfit.com .

02/13/2018

CHC – more than just a box! Be part of THE CHC OPEN SERIES today!!
Metcon
“Water Works” (Time)
For Time:
50/35 Calorie Row
40 Kettlebell Swings (32/24)
30 Push Jerks (135/95)
40 Kettlebell Swings (32/24)
35 Burpees

R+(OPEN): as written
Rx(PERFORMANCE): 24/16, 115/80
Scaled(FITNESS): 16/12, 95/65

Target Time 12-18min
Time Cap 22min
Next Level
Push Press
5 x 3, climbing

*Record heaviest set

Metcon (4 Rounds for reps)
Alternating On the Minute x 8
Odd Minutes – 50 Double Unders
Even Minutes – :30 Seconds Max Strict Handstand Push-ups

*Record number of HSPU each round

R+ – as written
Rx – 30 double unders, kipping HSPU
Scaled – :30 double under attempts, :20 HS hold against wall

Metcon (No Measure)
Midline
Not For Time:
27-21-15-9
Abmat Sit-Ups
Empty Barbell Good Mornings

02/12/2018

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Need a Massage? Contact massage@collegehillcrossfit.com to set one up TODAY!

Register for The CHC Open Series – Link: https://goo.gl/forms/zOJH8p3fUusLl4Mw2
Deadline is 2/21/18 8PM EST! *Have a Question? Ask a Coach!*

CrossFit Games Judges Course link:
https://oc.crossfit.com/course?id=13

NUTRITION CHALLENGE LINK : https://goo.gl/forms/FeejzhcksAwKEahk2

02/12/2018

The look Coach T.Shuf gives you when you tell her you haven’t signed up for THE CHC OPEN SERIES yet!?
Weightlifting
Paused Front Squat
1 Rep On the Minute x 10
2 Second Pause in Bottom

*same weight across
*aim for 75-80% of front squat max

Metcon
“Squatting Elizabeth” (Time)
21-15-9:
Squat Cleans, 135/95
Ring Dips

RX(OPEN/PERFORMANCE): as written
Scaled(FITNESS): 95/65, pushups

Target Time 8-12min
Time Cap 15min

Next Level
Metcon (Time)
For Time:
100 Double Unders
10 Bar Muscle Ups
80 Double Unders
8 Bar Muscle Ups
60 Double Unders
6 Bar Muscle Ups
40 Double Unders
4 Bar Muscle Ups
20 Double Unders
2 Bar Muscle Ups

R+ – as written
Rx – 50-40-30-20-10 double unders, C2B pullups
Scaled – 2:1 single unders, pullups

Endurance
Metcon (No Measure)
See Endurance Programming

02/11/2018

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Need a Massage? Contact massage@collegehillcrossfit.com to set one up TODAY!

Register for The CHC Open Series – Link: https://goo.gl/forms/zOJH8p3fUusLl4Mw2
Deadline is 2/21/18 8PM EST! *Have a Question? Ask a Coach!*

CrossFit Games Judges Course link:
https://oc.crossfit.com/course?id=13

NUTRITION CHALLENGE LINK : https://goo.gl/forms/FeejzhcksAwKEahk2

02/11/2018

​THE CHC OPEN SERIES, Have You Signed UP?
Metcon
“Break Even” (3 Rounds for reps)
EMOM 21:
1- 15 KB swings (24/16)
2- 15 burpees
3- 15 abmat situps

*Record lowest reps completed in a minute for each movement

Rx(OPEN/PERFORMANCE): as written
Scaled(FITNESS): 16/12, 10 burpees, 12 abmat situps


02/10/2018

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Register for The CHC Open Series – Link: https://goo.gl/forms/zOJH8p3fUusLl4Mw2

Deadline is 2/21/18 8PM EST! *Have a Question? Ask a Coach!*

CrossFit Games Judges Course link:
https://oc.crossfit.com/course?id=13

NUTRITION CHALLENGE LINK : https://goo.gl/forms/FeejzhcksAwKEahk2

02/10/2018

Metcon
“Heave-ho” (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 25:
75/60 Calorie Bike
75 Thrusters (95/65)
10 Rope Climbs
75/60 Calorie Bike
75 Power Snatches (115/80)
10 Rope Climbs
75/60 Calorie Bike
75 Clean and Jerks (135/95)
10 Rope Climbs

R+(OPEN): as written
Rx(PEROFRMANCE): 100/75 calorie row, 75/55, 95/65, 115/80
Scaled(FITNESS): 100/75 calorie row, 45/35, 75/55, 95/65, rope taps 2:1

Target Reps 300+

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