CrossfitWOD

Tue - Mar 31, 2015 : Testing Time
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On SAT APRIL 11, 2015 3 P.M will be Hurricane CrossFit Day at Cowboy Diamond! We will be under the pavilion cooking,hanging out and watching some baseball! So bring family and friend.

On-Ramp:
C&J Tech.
*THEN*
4min AMRAP
2-4-6-8
C&J
Pull-Ups
-Rest 2min
Repeat

CrossFit:
C&J Max
*THEN*
4min AMRAP
2-4-6-8-10 etc.
C&J (135/95)
CTB Pull-Ups
-Rest 2min
Repeat

CrossFit +:
3 rounds
8 Squat Snatches 60%
1min TTB
400m Run
3min Rest
-5min Rest
4 Rounds
30s all out row
30s recovery row

10min EMOM
Even: 3 Rope Climbs
ODD: 3 MU

Mon - Mar 30, 2015 : Chipper!
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Team Jekyllhyde Blue has earned thier spot to be one of the 40 Teams at this years "Super Regionals" in Dallas May 15-17th! Over a 3 day period they will as a team compete in over 7 WODs to prove they deserve a spot at the 2015 Reebok CrossFit Games......But until then the funds to get to Regionals is not a small one. Each athlete with travel expenses, hotel lodging, food and gas, it can range up to $1,000 a athlete. Here is where we ask our commnity to help in any way that they can! Their Sponsor Jekyllhyde Apparel as created a T-shirt just for the team. All sales made off the shirts will go directly to the team to help cover these costs!!!!! The shirts are a PREORDER, this preorder will last for 2 weeks total. The order will then be sent to the company. Shirts will be sent as Bulk to Hurricane CrossFit in time to have for Regionals!!!
Thank You in advance for your help and support of the Team!
Here is the link: http://www.eventbrite.com/e/support-team-jekyllhyde-blue-to-regionals-tickets-16316483040

On-Ramp:
100 Jump Rope
50 WB
25 KBS
15 Burpees

CrossFit:
100 DU
75 WB (20/14)
50 KBS (70/55)
25 Burpees

CrossFit +:

Strength:
Take this week to retool. Do some emoms focusing on form.

Thu - Mar 26, 2015 : Goat DAY!
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*Reminder we will be showing 15.5 live tonight at 7pm! We would love for as many people to come out tonight to watch the LAST live announcement.
On-Ramp:
Same as CF

CrossFit:
3 Rounds
*every 3 min go to a new goat
0-3 min: Goat 1
3-6 min: Goat 2
6-9: Goat 3
*THEN*
Mobility

CrossFit +;
Same as CF

Wed - Mar 25, 2015 : Benchmark Wednesday!
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Ok guys the time is almost here! We will have registration from 8:30-9 and the first heat will start around 9:15 or so. We want this to be an awesome event so bring family and friends to celebrate the end of the open! Depending on what the WOD is will depend on the amount of people we put in the heats so make sure to check back in on Friday.

On-Ramp:
3 Rounds
200m Run
15 KBS
10 Pull-Ups

CrossFit:
Max unbroken pull-ups
*THEN*
"HELEN"
3 Rounds
400m Run
21 KBS (55/35)
12 Pull-Ups

CrossFit +:
20min Mobility Session
*THEN*
30min Swim/Row/or Run
or
Class WOD

Strength:
F.S. (of 3 RM): 4x3 up to 70%
B.S: Same as CF

Tue - Mar 24, 2015 : Snatch MAX!!!
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We will have a Hurricane CrossFit team for the ReAlliety Challenge! It is on Saturday, April 18th and our heat will be at 9am. To register click on the link below and choose Hurricane CrossFit as your team. Password: HCF
http://www.eventbrite.com/e/realliety-challenge-registration-12079745845?ref=ebtnebregn

On-Ramp:
Snatch Tech.
*THEN*
4 Rounds
7 Thrusters
7 DL
7 KTE

CrossFit:
Find a New 1RM Snatch
*THEN*
5 Rounds
7 Thrusters (115/75)
7 DL
7 TTB

CrossFit +:
15s:30s:45s Holds with 1:1 Rest
-Knee Tuck (parallettes)
-Superman
-Ring Support
-Pull-Up Hold

3 Rounds
12 KBS (70/55)
1min Burpee Box Jumps
1min WB
Rest 2min
-5min Rest
3 Rounds
10 Push Jerks 55-60% of Jerk Max
2min Row (575/535)
100 DU
3min Rest

Strength:
10min EMOM
2x 1 Clean Pull w/4s Negative then Squat Clean @ 55%

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