Its that time of year again when your fitness can take a hit. Fear not we have your back again with our Holiday Body Weight Challenge - Here is the challenge..

It starts on November 17th with 2 burpees. November 18th 4 burpees and continues on adding 2 every day until Jan. 5th which will be 100 burpees!!!

The point of the challenge is to keep you engaged and doing something physical no matter where you travel or what you do. 

Here’s the kicker?.. if you miss a day, you must make up the day you missed and that days, so it will behoove you to not fall behind. When you start getting further into the challenge you don’t have to do all your burpees at once, you can spread them throughout the day.

What is a Burpee? What is a 100 burpee challenge? We love to hate these little demons of endurance. How do we learn to appreciate them? By doing more of them! We are going into the winter season, slowly but surely and what a good way to pass the time indoors while staying conditioned …

We are doing a contest for you as well. Take a funny picture or make a video of you doing Burpees in a cool place. 

Post it to our Facebook event here! then tag CrossFit Hard's page by doing @crossfithard. 

At the end of the challenge we will do something special for the best picture or video. 

Stay engaged. Have fun. Do some burpees, and don’t let your fitness fall behind this holiday season!

Reminder - CrossFit Hard in conjunction with Manna Food Center, is running a food drive, and we need your help! Join our efforts to collect as much food as possible to be donated to the hungry all over Montgomery County just in time for the holidays.

Dates: November 8-November 22

Collection Site: There will be boxes placed inside CrossFit Hard. Please bag any heavy items.

What to donate: all items must be non-perishable; see below for specific items 

Please consider donating the following items:

*Peanut Butter

*Canned vegetables

*Canned Fruit

*Canned tuna

*Boxed pasta

*Boxed Mac n Cheese

Questions: Ask any coach and they will be able to give you more information! If you would like to know more about Manna Food Center, check out their website:



Please give all that you can; you can make a difference this holiday season! 



WOD 111616

Warm-Up 4

3 sets:
10 OH Squats
1 minute DU practice


Kipping HSPU Progression


10 Power Snatch (empty bar)

8, 6, 4 Power Snatch (build to weight used for workout)


Take 10-15 minutes to practice and/or build to a heavy-ish Snatch

Metcon (2 Rounds for reps)

Two sets for max reps of:
60 seconds of Hang Power Snatch (95/65 lbs)
60 seconds Rest
60 seconds of Toes to Bar
60 seconds Rest
60 seconds of Row for Calories
60 seconds Rest

Cash Out

100 Hollow Rocks

Out of Town WOD

15 HSPUs
1 Pull-up
13 HSPUs
3 Pull-ups
11 HSPUs
5 Pull-ups
7 Pull-ups
9 Pull-ups
11 Pull-ups
13 Pull-ups
15 Pull-ups
*sub dumbbell press for HSPU and pushups for pullups if necessary


CrossFit Journal: The Performance-Based Lifestyle Resource