Friday 09/20/2019
EMOM 20
Min 1: 7 Deadlifts (as heavy as possible, unbroken)
Min 2: 20 Sit-ups
Min 3: 14 Dumbbell Step ups as heavy as possible, unbroken)
Min 4: 0:45 Plank
Thursday 09/19/2019
15-12-9
Overhead Squat (75/55)
Med Ball Slam (20/14)
Toes to Bar
into...
12-9-6
Overhead Squat (95/65)
Med Ball Slam (20/14)
Toes to Bar
into...
9-7-5
Overhead Squat (115/80)
Med Ball Slam (20/14)
Toes to Bar
Wednesday 09/18/2019
Every 3 Minutes for 30 Minutes:
200m Run
12 Hand Release Pushups
9 Up-Down Box Jump Overs (24/20)
Tuesday 09/17/2019
Strength:
10 Minutes..Build to Heavy Complex of:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
Conditioning:
"DT"
5 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Monday 09/16/2019
EMO2M 20 (5 rounds)
Min 1 & 2: 500/400m Row
Min 3 & 4: 12 Burpee over Bar + 6 Touch and Go Power Snatch (95/65)
*Power snatch must be done in touch and go sets..either 6 unbroken or sets of 2/2/2, 3/3, 4/2. No singles today.
Box Brief -
September is Childhood Cancer Awareness Month and CFPH is joining Wade's Army to fight against neuroblastoma.
This is our 3rd year fundraising with Wade's Army and we are happy to be apart of the efforts!
$35 donation gets you a Wade's Army t-shirt/tank. Choose your size after you checkout. Wear your shirt to do the "Wade" WOD on Monday, Nov 11th and you'll be entered into a drawing to win a CFPH backpack!
SHIRT ORDER DEADLINE IS SEPT 30th
DONATE HERE
Sunday 09/15/2019
*HERO WOD SUNDAY!
"Brehm"
10 Rope Climbs
20 Back Squats (225/155)
30 Handstand Push-ups
40 Calorie Row
U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.
Saturday 09/14/2019
AMRAP 20
200m Run
12 Wall Balls (20/14)
9 Box Jumps (24/20)
6 Pull-ups
Friday 09/13/2019
Strength
EMOM 12
1 Power Clean
Conditioning
AMRAP 9
36 Double Unders
18 Sit-ups
6 Power Cleans (135/95)
Box Brief - Today is the last day to order CFPH warm weather gear! Order here!
Thursday 09/12/2019
AMRAP 7
7 Double Dumbbell Ground to Overhead (35/25)
7 Double Dumbbell Up-Downs
14 Push-ups
-Rest 3:00
AMRAP 5
5 Double Dumbbell Ground to Overhead (35/25)
5 Double Dumbbell Up-Downs
10 Push-ups
-Rest 2:00
AMRAP 3
3 Double Dumbbell Ground to Overhead (35/25)
3 Double Dumbbell Up-Downs
6 Push-ups
Box Brief - Order your CFPH warm weather gear by tomorrow, Friday September 13! Order here!
Wednesday 09/11/2019
Today, we honor everyone who was lost during the attacks of September 11, 2001. We will never forget all the citizens, first responders, and soldiers that paid the ultimate sacrifice. Today, push yourself harder than you ever have and push yourself to your limits...and then passed them. When you feel like giving up, keep all our fellow Americans in mind...then keep going. When you're done, smile and share some high fives and be thankful for your health and well being! Have fun and work harder than ever!
"Never Forget"
9 Thrusters (145/100)
11 Burpee Over Bar
400m Run
9 Thursters
11 Burpee Over Bar
800m Run
9 Thrusters (145/100)
11 Burpee Over Bar
400m Run
Tuesday 09/10/2019
4 Rounds
70 Double Unders
14 Alternating Dumbbell Snatch (50/35)
10 Strict Pull-ups
Box Brief - CFPH gear orders must be placed by this Friday September 13! Order here!
Monday 09/09/2019
Strength:
Build to a 3RM Push Press
Conditioning:
3 Rounds
2:00 Row
0:30 Rest
1:00 Plank Hold
1:00 Push Press (115/80)
0:30 Rest
Box Brief - Order your CFPH gear before September 13! Order HERE!
Sunday 09/08/2019
*HERO WOD SUNDAY!
“Barraza”
AMRAP 18
200m Run
9 Deadlift (275/185)
6 Burpee Bar Muscle-Ups
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations.
He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.
The "Barraza" Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, March 17, 2013 (130317).
Saturday 09/07/2019
EMOM 10
odd: 0:35 Row for Calories
even: 0:35 Burpee over Rower
Rest 3:00
EMOM 10
odd: 0:35 Russian Kettlebell Swings (53/35)
even: 0:35 Sit-ups
Friday 09/06/2019
*Check out the box brief below for the story behind this shirt design!
27-21-15-9
Power Snatch (75/55)
Box Jumps (24/20)
*400m Run after each round.
Box Brief - Cool story about this shirt design. Before we became CrossFit PowerHour we had chosen the name CrossFit 78. We had a logo made up and everything until we received notice from CrossFit HQ that CrossFit 78 was taken by another affiliate and we needed to choose another name. We went back to the drawing board and chose CrossFit PowerHour...and the rest is history.
This shirt design is a throwback to our roots. This is our original CrossFit 78 logo; we put the PowerHour logo on it as if someone stuck our sticker on the interstate sign. Our roots mixed with the present and future!
Enjoy!!!
Order you warm weather gear before September 13! Order HERE!
Thursday 09/05/2019
"2019 Wodapalooza WOD #4"
150 Wall Balls (20/14)
75 Toes to Bar
*Can be broken up however you'd like until the work is complete.
Box Brief - Order your gear before the store closes September 13!
Order by clicking HERE!
Wednesday 09/04/2019
Strength:
15 Minutes to Build to a Heavy Single Clean and Jerk
Conditioning:
"Grace"
30 Clean and Jerks (135/95)
Box Brief - New gear available! Order before the store closes September 13!
https://red-dog-apparel.myshopify.com/collections/crossfit-powerhour-1?fbclid=IwAR3D-kamXoog-tKWSI3IcnCc0K-VLEtTFhAn0omRNCEhJFr3YnLllvcNagw
Tuesday 09/03/2019
1000m Row
800m Run
80 Double Unders
40 Single DB Step-Ups (50/35#)(24/20")
500m Row
400m Run
40 Double Unders
20 Single DB Step-Ups (50/35#)(24/20")
Sunday 09/01/2019
*HERO WOD SUNDAY!
"Dicko"
3 Rounds
29 Push-Ups
6 Hang Power Cleans (110/75)
29 AbMat Sit-Ups
6 Push Presses (110/75)
29 Pull-Ups
6 Overhead Squats (110/75)
29 Kettlebell Swings (53/35)
This British Hero WOD is dedicated to Steve Dixon (Dicko) from Sunderland UK who was killed on November 24, 2007, in the Tallil area of southern Iraq.
At the time of his death, Dixon was providing close protection to US Army Engineers when a large IED detonated beneath his vehicle.
Despite having recently left the British Army where he served in The Royal Green Jackets for over 10 years, Dixon had returned to Iraq as a contractor to support reconstruction efforts.
He is survived by his wife Sarah, children Caitlin and Niall, and extended family.
Saturday 08/31/2019
Teams of 2, AMRAP 25
250m Row
100' Sled Push (135/90)
100m Front Rack Carry (KB or DB in each hand)(as heavy as possible)
Box Brief - CFPH will be closed Monday September 2nd. Rest day for all!
