FRESHMEN
Tabata squats
Record total number of squats in 8 rounds of 20:10 work:rest
2 minutes max sit-ups
Max handstand hold against a wall
SOPHOMORES
Nancy: 5 RFT of 400m run, 15 overhead squats
2 minutes max double-unders
2 minutes max burpees
For time:
bodyweight back squat, 21 reps
42 GHD situps
bodyweight back squat, 15 reps
30 GHD situps
bodyweight back squat, 9 reps
18 GHD situps
Post time to comments.
Three rounds for time of:
Row 500 meters
Run 400 meters
post time to comments
taken from Crossfit.com
Welcome freshmen! You have now been initiated into the HWAC fitness program! Improvement starts today! Your first challenge:
Two minutes max burpees
Post number of burpees to comments. Don’t be shy!
Complete as many rounds as possible in 10 minutes of:
10 Kettlebell swings
10 Box jumps
10 Ring dips
