Crossfit Hickory
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February 22, 2017 Garrett

CrossFit Hickory - Personal TrainingAssault Pyramid (Time)3-6-9-12-15-12-9-6-3 Clean and Jerks(135/95) Burpees Elbows to knees (aka crunches) Assault bike caloriesSnatch Ladder0-2 min 115 2-4 min 135 4-6 min 165 6-8 min 185 8-10 min 205 10-12 min 215 12-14 min 225 14-16 min 230+ ()

February 21, 2017 Garrett

CrossFit Hickory - Personal TrainingWarm up 1k row 30 air squats 20 push upsBack Squat EMOM (3 re...

February 20, 2017 Garrett 02/19/2017

CrossFit Hickory - Personal TrainingWarm up (not for time) 30 DUs 20 pistols 15 CTBCore-diac arre...

February 19, 2017 Garrett's 02/19/2017

CrossFit Hickory - Personal TrainingWarmup: 5 min Bike Wall Ball 3x8 (16/14) (14/12 Scaled) Body...

February 8, 2017 02/08/2017

CrossFit Hickory - Competitors TrainingPower Clean & Power Jerk60%/2 65%/2 70%/2Clean...

February 7, 2017 02/07/17

CrossFit Hickory - Competitors TrainingMetcon (No Measure)Row Conditioning 3 sets of: 6x200m, :20...

January 31, 2017 01/31/2017

CrossFit Hickory - Competitors TrainingMetcon (No Measure)3 sets of: 5x200m, :20 rest Rest 1:00 b...

January 27, 2017 01/27/2017

CrossFit Hickory - Competitors TrainingSnatch60%/2 70%/2 75%/2 80%/2 85%/1 90...

January 24, 2017 01/24/2017

CrossFit Hickory - Competitors TrainingMetcon (4 Rounds for reps)AMRAP 3: 21 Deadlifts (155/105#)...

January 23, 2017 01/23/2017

CrossFit Hickory - Competitors TrainingSnatch60%/1 70%/1 75%/1 80%/1 85%/1 90...

January 16, 2017 01/16/2017

CrossFit Hickory - Competitors TrainingSnatch60%/1, 70%/1, 75%/1; 80%/1, 85%/...

January 13, 2017 01/13/2017

CrossFit Hickory - Competitors TrainingSnatch60%/1 65%/1 70%/1 (75%/1)3Clean & Je...

January 11, 2017 01/11/2017

CrossFit Hickory - Competitors TrainingClean & Jerk60%/2 65%/2 70%/2Clean Pull(80%...

January 10, 2017 01/10/2017

CrossFit Hickory - Competitors TrainingMetcon (AMRAP - Rounds and Reps)"Marston" AMRAP 20: 1 Dead...

January 9, 2017 01/09/2017

CrossFit Hickory - Competitors TrainingSnatch60%/2 65%/2 70%/2Snatch Pull(80%/3)3...

January 6, 2017 01/06/2017

CrossFit Hickory - Competitors TrainingSnatch65%/3 70%/3 75%/3 80%/2 (85%/1)2...

January 4, 2017 01/04/2017

CrossFit Hickory - Competitors TrainingClean & Jerk60%/2+1 65%/2+1 70%/2+1 75%/2+...

January 3, 2017 01/03/2017

CrossFit Hickory - Competitors TrainingMetcon (5 Rounds for reps)5 Rounds, for max reps: 1:00 Row...

December 28, 2016 December 28, 2016

CrossFit Hickory - CrossFitWeightliftingSingle Arm Dumbell Press (5 X 5)Kneeling! 2 sets light, t...

December 23, 2016 12/23/16

CrossFit Hickory - Competitors TrainingSnatch65%/4 70%/4 75%/4 80%/3 (85%/3)2...

December 21, 2016 12/21/16

CrossFit Hickory - Competitors TrainingPower Clean + Power Jerk60%/2+1 70%/2+1 (75%/2...

December 20, 2016 12/20/16

CrossFit Hickory - Competitors TrainingMetcon (No Measure)9 Rounds: 1:40 on, :20 off *Rest 2 min ...

December 19, 2016 12/19/16

CrossFit Hickory - Competitors TrainingSnatch60%/3 65%/3 70%/3 (75%/3)3Snatch Pul...

December 16, 2016 12/16/16

CrossFit Hickory - Competitors TrainingSnatch60%/2 65%/2 70%/2 (75%/2)2Clean & Je...

December 14, 2016 12/14/2016

CrossFit Hickory - Competitors TrainingPower clean(65%/2)3Clean Pull(75%/3)3Back Squat(65...

December 9, 2016 12/09/2016

CrossFit Hickory - Competitors TrainingSnatch65%/3 70%/3 75%/3 80%/2 85%/1 90...

December 7, 2016 12/07/2016

CrossFit Hickory - Competitors TrainingClean & Jerk60%/3+1 65%/3+1 70%/3+1 75%/3+...

December 6, 2016 12/06/2016

CrossFit Hickory - Competitors TrainingMetcon (3 Rounds for reps)"Wise Men" AMRAP 3: Macho Man (1...

December 5, 2016 12/05/2016

CrossFit Hickory - Competitors TrainingSnatch60%/3 65%/3 70%/3 75%/3 (80%/3)2...

December 2, 2016 12/02/2016

CrossFit Hickory - Competitors TrainingSnatch65%/3 70%/3 75%/3 80%/2 (85%/1)3...

November 30, 2016 11/30/2016

CrossFit Hickory - Competitors TrainingSnatch60%/3+1 65%/3+1 70%/3+1 (75%/3+1)3Ba...

November 29, 2016 11/29/2016

CrossFit Hickory - Competitors TrainingMetcon (3 Rounds for reps)Conditioning AMRAP 3: 15 Calorie...

November 26, 2016 Community WOD

CrossFit Hickory - CrossFitMetconMetcon (Time)"Running Annie" 50-40-30-20-10 Double Unders/S.U. ...

November 18, 2016 11/18/16

CrossFit Hickory - Competitors TrainingSnatch65%/2 70%/2 75%/2 80%/1 85%/1 90...

November 16, 2016 11/16/2016

CrossFit Hickory - Competitors TrainingClean & Jerk60%/2 65%/2 (70%/2)3Clean Pull(80&...

November 15, 2016 11/15/2016

CrossFit Hickory - Competitors TrainingMetcon (Time)For time: 2K Row

November 14, 2016 11/14/16

CrossFit Hickory - Competitors TrainingSnatch60%/2, 65%/2; (70%/2)3Snatch Pull(80%...

November 11, 2016 11/11/16

CrossFit Hickory - Competitors TrainingSnatch65%/2 70%/2 75%/2 80%/1 85%/1 90...

November 9, 2016 11/09/2016

CrossFit Hickory - Competitors Training Clean & Jerk60%/3+1 65%/3+1 70%/3+1 75%/...

November 8, 2016 11/08/16

CrossFit Hickory - Competitors TrainingMetcon (AMRAP - Rounds and Reps)AMRAP 4 "Fran" 21-15-9 Thr...

November 7, 2016 11/07/16

CrossFit Hickory - Competitors Training1. Snatch60%/4 70%/4 75%/4 (80%/4)22. Snat...

November 4, 2016 11/04/16

CrossFit Hickory - Competitors TrainingSnatch65%/2 70%/2 75%/2 80%/1 85%/1Cle...

November 2, 2016 11/02/2016

CrossFit Hickory - Competitors TrainingClean & Jerk60%/3+1 65%/3+1 70%/3+1 (75%/3...

November 1, 2016 11/01/2016

CrossFit Hickory - Competitors TrainingMetcon (AMRAP - Rounds and Reps)1. Conditioning AMRAP 4: ...

October 24, 2016 10/24/16

CrossFit Hickory - Competitors TrainingBacksquat1 Rep Max BackSquat

October 22, 2016 10/22/16

CrossFit Hickory - Competitors TrainingGrace (Time)30 Clean & Jerks #135/95

October 21, 2016 10/21/16

CrossFit Hickory - Competitors Training () : Metcon (AMRAP - Reps)"Open 13.4" AMRAP 7: 3 Clean & ...

October 19, 2016 10/19/16

CrossFit Hickory - Competitors TrainingHang Squat Cleans5x3 at 70% - from mid thigh, drop fro...

May 17, 2016 Tuesday May 17, 2016

CrossFit Hickory - CrossFitWeightliftingSquat Snatch (10 sets built to heavy single )record heavi...

May 2, 2016 Monday May 2, 2016

CrossFit Hickory - CrossFitWeightlifting

April 2, 2016 Community WOD 4/2/16

CrossFit Hickory - CrossFitPartner Met-Con 1Metcon (AMRAP - Rounds and Reps)20 Min AMRAP: Run 100...

March 30, 2016 Competitors 3/30/16

CrossFit Hickory - Competitors TrainingWarm-upWarm-up (No Measure)75 bar facing burpees... Hit 60...

March 11, 2016 Friday March 11, 2016

CrossFit Hickory - CrossFitSkill SetHSPUWeightliftingFront Squat (1x5@40% 1x5@50% 1x5@60&...

March 10, 2016 Thursday March 10, 2016

CrossFit Hickory - CrossFitMetconMetcon (AMRAP - Rounds and Reps)8 min AMRAP 5 pull ups 10 push u...

March 9, 2016 Wednesday March 9, 2016

CrossFit Hickory - CrossFitWeightliftingDeadlift (1x5@40% 1x5@50% 1x5@60%)Push Press ...

March 8, 2016 Tuesday March 8, 2016

CrossFit Hickory - CrossFitWeightliftingSnatch (3x5)Clean and Jerk (3x5)MetconMetcon (AMRAP - Rou...

March 7, 2016 Monday March 7, 2016

CrossFit Hickory - CrossFitWeightliftingBack Squat (1x5@40%, 1x5@50% 1x5@60%)Shoulder...

March 4, 2016 Friday March 4, 2016

CrossFit Hickory - CrossFitWeightliftingFront Squat (1x5@75% 1x3@85% 1x1+@95%)use 90&...

March 3, 2016 Thursday March 3, 2016

CrossFit Hickory - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Death by burpee ball slamsMobili...

March 2, 2016 Wednesday March 2, 2016

CrossFit Hickory - CrossFitWeightliftingPush Press (1x5@75% 1x3@85% 1x1+@95%)Deadlift...

February 22, 2016 Monday February 22, 2016

CrossFit Hickory - CrossFitWeightliftingBack Squat (1x3@70% 1x3@80% 1x3+@90%)Shoulder...

February 3, 2016 Wednesday February 3, 2016

CrossFit Hickory - CrossFitWeightliftingDeadlift (1x5@75% 1x3@85% 1x1+@95%)Push Press...

February 2, 2016 Tuesday February 2, 2016

CrossFit Hickory - CrossFitWeightliftingSnatch (High hang X2 low hang X1 (3sets at 65%) )Clea...

January 30, 2016 Open Prep

CrossFit Hickory - Competitors TrainingMetcon (Time)Teams of 2: 10-9-8-7-6-5-4-3-2-1 reps for tim...

January 28, 2016 Thursday January 28, 2016

CrossFit Hickory - CrossFitMetconMetcon (Time)3 rounds 200m run 20 alternating lunges 20 sit upsM...

January 27, 2016 Wednesday January 27, 2016

CrossFit Hickory - CrossFitWeightliftingDeadlift (1x3@70% 1x3@80% 1x3+@90%)Push Press...

January 26, 2016 Tuesday January 26, 2016

CrossFit Hickory - CrossFitWeightliftingSnatch (3 pos x5 sets @ 65%)Clean (3 pos x5 sets @ 65...

January 25, 2016 Monday January 25, 2016

CrossFit Hickory - CrossFitWeightliftingBack Squat (1x3@70%, 1x3@80%, 1x3+@90%)Should...

January 21, 2016 Open Prep

CrossFit Hickory - Competitors TrainingB) GHDs  3×10 Glute Ham Raises (NOT abs)A) Deadlift5×2 at ...

January 20, 2016 Open Prep

CrossFit Hickory - Competitors TrainingA) Clean and Jerk (5x1)5x1 @85%B) Bench Press (3x2)3x2...

January 19, 2016 Open Prep

CrossFit Hickory - Competitors TrainingMetcon (Time)Elizabeth” 21-15-9 Squat Cleans, 135/95 Ring ...

January 18, 2016 Open Prep

CrossFit Hickory - Competitors TrainingSnatch complex (5x1 )Power Snatch + OHS + Hang Squat Snatc...

January 1, 1900 Wednesday July 20, 2016

CrossFitWeightliftingShoulder Press (3 reps at 70%)8 min EMOMMetconMetcon (Time)2000m row Eve...

On Ramp

Anyone new to CrossFit will go through an ON RAMP program. This program consists of 10 classes (2...

Crossfit Class

Classes are one hour in length and will be held throughout each day. A class entails a prescribed...

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