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.

WOD 5.22.13

Photo courtesy of sagecrossfit.wordpress.com

SKILL:

1a) Muscle-ups: 3x10
1b) Hip Extensions: 3x20
-rest 1:00


CONDITIONING:

5 rounds for total reps:

Snatch @ 80%
HSPU

*ME snatches. Take no more than 3-5 seconds to reset between reps. Once you fail on the snatches, move immediately to the HSPU. You have 1 mulligan of less than 3 reps per round on the HSPU.

Post total reps for snatches and HSPU to comments.

WOD 5.21.13

Photo courtesy of rxreview.com

STRENGTH:

5x3 Clean First Pulls DEMO + 1 Pause Clean DEMO + 1 Jerk-Heavy, but perfect, rest 1:00
*There is a 3 second pause at the knees for each Clean First Pull. After the 3 second pause for the 3rd Clean First Pull, lower the bar to the ground, perform one more Clean First Pull and then immediately after the 3 second pause, perform a clean + 1 Jerk.


CONDITIONING:

From CrossFit Sine Pari

3 rounds:

6 minutes to RUN 400m, then with the remaining time...

AMRAP:

6 KBS, 24/16kg
6 TTB/KTE
6 Ring dips
-rest 1:30 between rounds

*If time expires before you complete a full round, start on the same movement you were on when time expired for the following AMRAP.

Post loads and rounds/reps to comments

WOD 5.20.13

Photo courtesy of ickbgirls.com

SKILL:

1a) KB Snatches: 3x10 (5L/5R)-medium/heavy
1b) Pistols: 3x20 (alternating)
-rest 1:00


CONDITIONING:

For time:

20 KB Snatches (alternating), 24/16kg
15 CTB Pull-ups
200m run
14 KB Snatches (alternating), 24/16kg
10 CTB Pull-ups
200m run
10 KB Snatches (alternting), 24/16kg
5 CTB Pull-ups
200m run

Post time to comments.

WOD 5.17.13

CONDITIONING:

Alternating Tabata (8 rounds-20 seconds of work, 10 seconds of rest.):

HSPU
Burpess

Post Tabata score for each movement to comments.

WOD 5.16.13

STRENGTH:

Back Squat: 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 85%, 3 @ 95%
Push Press: 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 85%, 3 @ 95%


CONDITIONING:

3 rounds for total reps: ala "Fight Gone Bad"

1:00 of Ring Rows
1:00 of Push Presses, 95/65, 65/45
1:00 of Sit-ups
1:00 of KBS, 24/16kg, 16/12kg
-rest 1:00

Post loads and total reps to comments.

WOD 3.15.13

SKILL:

1a) Duck Walks: 3x5 (5 steps forward/5 steps back=1 rep)
1b) Rope Climbs: 3x3
1c) Double-unders: 3xME in 1:00
-rest 1:00


CONDITIONING:

"Burpee Fran"

21-15-9:

Thrusters, 95/65, 65/45
Burpees

Post time to comments.

WOD 5.14.13

STRENGTH:

Week 1/Month 2

5x3 Snatch First Pulls DEMO + 1 Pause Snatch (at the knees) DEMO-Heavy, but perfect, rest 1:00

*There is a 3 second pause at the knees for each Snatch First Pull. After the 3 second count for the 3rd Snatch First Pull, perform 1 Pause Snatch. The Pause Snatch starts from the ground. Essentially, you will perform 4 Snatch First Pulls, but at the top of the 4th rep, finish with a snatch at the knees after the 3 second pause.


CONDITIONING:

7 minute AMRAP:

7 Pull-ups
14 Box jumps, 24/20"
21 KBS, 24/16kg, 16/12kg

Post loads and rounds/reps to comments.

WOD 5.13.13

I promise you don't have to wear a singlet like this guy for the squats today. Unless you want to.

SKILL:

1a) HSPU: 3x10
1b) Toes to bar: 3xME
-rest 1:00


CONDITIONING:

"Nancy"

5 rounds for time:

400m run
15 Overhead Squats, 95/65, 65/45

Post time to comments.

WOD 5.10.13

Image courtesy of 100squatsaday.com

3 rounds:

3 minute AMRAP:

10 Burpees
15 Sit-ups
25 Squats
-rest 1:00 between each AMRAP

Post rounds/reps for each of the 3 AMRAPs to comments.

WOD 5.9.13

Image courtesy of crossfitbreakthrough.tabatatimes.com

So, what are everyone's thoughts on the Regional WODs?


STRENGTH:

1) Front Squat: 5 @ 55%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 85%-rest 1:00

2) Jerk: 5 @ 55%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 85%-rest 1:00


CONDITIONING:

Partner/Team WOD

12 minute AMRAP:

Person A:
Row for calories

Person B:
Driveway waiter's walk, 24/16kg, Right arm
15 TTB
Driveway waiter's walk, 24/16kg, Left arm

Person C: 30 Double-unders (90 singles)

*This WOD is scored by total team calories on the row. Once both Person B and Person C are finished their movements, all athletes will rotate to the next station. Person A will now complete the waiter's walk and TTB, Person B will complete the Dubs, and Person C will row for calories. Continue this rotation until time expires.

WOD 5.8.13

SKILL:

1a) Double-unders: 3x50
1b) HSPU: 3x10


CONDITIONING:

5 rounds for total working time:

"Helen" interval:

400m run
21 KBS, 24/16kg
12 Pull-ups

Post time to comments.

WOD 5.7.13

STRENGTH:

7x2 Clean First Pulls DEMO + 1 Clean Deadlift DEMO + 1 Hang (mid-thigh) clean DEMO+ 1 Jerk-Same weight of heavier than 4.23.13 - rest 1:00


CONDITIONING:

From Competitor's WOD

3 rounds:

20 Front squats, 135/95, 95/65
20 Burpees
20 Toes to bar

Post loads and time to comments.

WOD 5.6.13

Courtesy of bestkettlebellworkout.com

SKILL:

1a) GH raises: 3x15
1b) DB or KB Turkish Get-up: 3x3 (3L/3R)-heavy
1c) Plank holds: 3x45 seconds
-rest 45 seconds


CONDITIONING:

From CrossFit Dewitt

15 minute AMRAP:

3 CTB pull-ups/6 Pull-ups
6 Clapping Push-ups/12 HR Push-ups
12 Jumping squats

Post rounds/reps to comments.

WOD 5.3.13

Not sure if this is true or not. If anyone can confirm this, please post in the comments. Have a great weekend!!!

CONDITIONING:

3 rounds:

400m run
30 Jumping squats
20 Sit-ups

Post time to comments.

WOD 5.2.13

STRENGTH:

Back Squat: 1 @ 70%, 1 @ 75%, 1 @ 85%, 1 @ 95%, 1 @ 100-101%
Push Jerk: 1 @ 70%, 1 @ 75%, 1 @ 85%, 1 @ 95%, 1 @ 100-101%


CONDITIONING:

5 rounds for weight:

5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Push Presses
5 DB Squats
*Perform each round unbroken. Keep rests after each round between 60-90 seconds.

Post loads for the STRENGTH, as well as for each of the 5 CONDITIONING rounds to comments.