X Four Three Fitness Is Now CrossFit Headway!!!

We are super excited to announce that we are now officially a CrossFit Affiliate!!! As of late last week, we are now CrossFit Headway! With that being said, starting next week (Monday 6.3.13) WODs, news, recipes, etc... will now be posted at www.crossfitheadway.com

Also, please check out all of our new social media pages that should be up and running over the next few weeks. Please like us/follow us/subscribe to us on Facebook, Pinterest, YouTube, and Instagram. All of our links can be found in the top right hand corner on www.crossfitheadway.com

WOD 5.30.13

Photo courtesy of 59percentoverweight.blogspot.com

STRENGTH:

Back Squat: 5 @ 55%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 85%-rest 1:00
Shoulder Press: 5 @ 55%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 85%-rest 1:00


CONDITIONING:

From CF Invictus

4 rounds:

400 Meter Run
10 Burpees
60 Dubs (120 singles)
-Rest 1 minute after first set, 2 minutes after second, and 3 minutes after third.

Post loads and and total working time to comments.

WOD 5.29.13

SKILL:

1a) GHD Sit-ups: 3x15
1b) Superman holds: 3xME
-rest 1:00


CONDITIONING:

10 minute AMRAP:

20 SDHP, 75/45#
20 Split jumps

Post rounds/reps to comments.

WOD 5.28.13

STRENGTH:

7x2 Snatch First Pulls DEMO + 1 Snatch Deadlift DEMO + 1 Hang Snatch DEMO-Heavier than 5.14.13, rest 1:00
*There is a 3 second pause at the knees for each Snatch First Pull. After the 3 second pause for the 2nd Snatch First Pull, perform 1 Snatch Grip Deadlift, then perform 1 Hang Snatch.


CONDITIONING:

For Time:

20 KBS, 24/16kg
20 Goblet squats, 24/16kg
20 DB Push presses, 50/ 30#
100 Double-unders (300 Singles)
20 DB Push presses, 50/30#
20 Goblet squats, 24/16kg
20 KBS, 24/16kg

Post loads and time to comments.

WOD 5.27.13

SKILL:

1) Rope climbs: 5x1-rest 1:00
2) Double-unders: 3x20-rest1:00


CONDITIONING:

Team WOD

4 rounds:

2 Rope climbs
4 Cleans, 185/125#, 125/95#, 95/65#
*1 round=both team members complete 2 rope climbs and 4 cleans. One person rests while the other person completes their half of the round. Team members must tag each other before the next person starts.

Post time to comments.

WOD 5.24.13

CONDITIONING:

6x200m sprint-rest 2:00 between each sprint. Each sprint should be at 100% effort.

CASH-OUT:

Pick one depending upon your skill level.

1) 3xME Shoulder touches
or
2) 3xME HSPU
or
3) 3xME HS walk for distance
-rest as needed between sets

Post times and reps for the Cash-out sets to comments.

WOD 5.23.13

Image courtesy of exercisegoals.com
The front rack barbell step-up.

STRENGTH:

Front Squat: 1 @ 70 %, 1 @ 75%, 1 @ 85%, 1 @ 95, 1 @ 100-101%-rest 1:00
Push Press: 1 @ 70 %, 1 @ 75%, 1 @ 85%, 1 @ 95, 1 @ 100-101%-rest 1:00


CONDITIONING:

4 minute AMRAP:

8 Alternating front rack step-ups, 24/20"; 95/65#, 65/45#
12 Clean and Jerks, 95/65#, 65/45#
-rest 2:00

3 minute AMRAP:

6 Alternating front rack step-ups, 24/20"; 95/65#, 65/45#
9 Clean and Jerks, 95/65#, 65/45#
-rest 1:00

2 minute AMRAP:

4 Alternating front rack step-ups, 24/20"; 95/65#, 65/45#

6 Clean and Jerks, 95/65#, 65/45#


CASH-OUT:

3xME Strict Pull-ups-rest as needed between sets
* Once you drop off the bar, the set is over.

Post loads, rounds/reps for each AMRAP, and total pull-ups to comments.