Pound it!

WOD

Dynamic group  mobility before the WOD

Perform the following movements in any order other than the row has to be performed last

Ground to Overhead 2500lbs (perform any lift to move weight from ground to overhead)

Wall Ball 100 reps 20/14

Pull-Ups 50 reps

Burpees 25 reps

Row 750 meters

Post time to comments

Static mobility and stretching after the WOD

Congrats to our HFB participants! So far in 1 week they have lost a collective 22 lbs. and 3.25" off the waist. BTW, this is only for 6 participants measured so far. We still have 7 to measure today and this week! Great work, keep it up!

Comments

Tina Neuwirth commented on 11-Jan-2011 09:16 AM

Today I did a quick warm up then 50 DB clean thrusters with 20# (each hand) for time: 5:57. I have done this one before. I think I used 25# and I'm pretty sure I did it faster, but I need to look it up. It's getting a little hard to squat all the way down...something is in the way!

Jill Doyle commented on 11-Jan-2011 04:52 PM

OK, I've been participating in the HFB program for a week now and already feel stronger. I've lost 2 pounds so far and with the exception of a couple days have more energy overall. I am continuing to run and realized after my first attempt that I need extra carbs (apple or slow-cooked oatmeal) pre-run if I am going to be able to do a CF workout and run on the same day while following this diet. Today I did the 15 min. AMRAP consisting of 10 wall balls, 20 jump ropes & 5 push-ups...completing 14 rounds. Several hours later I did a 3 mile tempo run finishing in 24min. 13 sec.

Candace commented on 11-Jan-2011 06:13 PM

I have been in steamboat springs, Colorado. Enjoyed several days of snowboarding which I will claim as my workouts. I was sore. Def ready to be back at the box tomorrow. I miss y'all. Don't know you Jill but you sounds like you're doing amazing! Keep it up!

Corey commented on 11-Jan-2011 06:53 PM

Way to go Jill! Nice rounds. I bet your family is proud of you! I stopped at CF N Arlington so I could watch my boy play basketball in Arlington this evening. 10 rounds of 10 sit-ups, 10 medicine ball cleans (20#), and 10 presses (95#). 12:38. Shoulder pressed until 4th round then push pressed. Then 3x5 cleans - 135-155-165-185-205(2). Lost my balance on that last one! First time to do two in a row at that weight. Felt good today.

Ian Armstrong commented on 11-Jan-2011 08:50 PM

Amazing results. Congratulations everyone!

Craig commented on 11-Jan-2011 09:16 PM

Finished in 20:35. That was a rough one today. Used 125 x 20 on the GTO. Blue band on half the pullups and green on the second half (getting better). 2:55 on the row.

Completely worn out at the end, but felt like I accomplished something.

Michele commented on 11-Jan-2011 10:13 PM

HFB workout - 15 min AMRAP of 20 jumpropes, 5 pushups, 10 wallballs. Completed 13 rounds + pushups and jumpropes. Sounds easy, but those wallballs will get you every time! Way to go, HFB participants! Keep it up!

Matt commented on 12-Jan-2011 09:50 AM

16:32 as rx'd

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