7/31/13

Skill:

15 minutes to practice rope climbing

Conditioning:
Run 400 M, then
30-20-10
  • Push Press (95/65)
  • TTB

Then, run 400 M

Post WOD:

Structural balance:
GHRs: 3×10
 

7/30/13

Strength:

A1: Bench Press:

  • 82% x 3
  • 87% x 3
  • 92% x 3+

A2: Strict Pull Ups: 3×5

Conditioning:

For Time:

  • 500 m Row
  • 40 Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups

If completed in under 8 minutes, complete the additional tasks:

  • 400 m run
  • 30 Box Jumps
  • 20 TTB
  • 10 Strict Pull Ups

7/29/13

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Strength:

Back Squat:

  • 77% x 5
  • 87% x 3
  • 97% x 1+
Conditioning:

In 3 minutes complete:

  • Max Effort, Unbroken KBS (70/55)
  • 10 Burpees

[complete 3 rounds]

Post WOD:

Stability/Mobility –
5 min doing the “Super Couch”
 

7/28/13

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Open Gym today from 12-2PM
 

7/27/13

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This past week was also Jessica C.’s last week at Hardware CrossFit, as she is making the move up to Park Ridge. Jessica has made so much progress during her time here at HWCF. The 7:30PM classes won’t be the same without her. Jessica, please come back and visit us!
 
Reminder:
Foundations class today at 9AM. We will be covering the Deadlift and Kettlebell Swings! The class is open to all Hardware CrossFit members.
There will open gym tomorrow from 12-2PM

Strength:

Strict Press: (2 min rest)

  • 82% x 3
  • 87% x 3
  • 92% x 3+
Conditioning:

Partner WOD: [1 Partner working at a time while the other partner rests]

  • 1000m row (500 each)
  • 200 Double Unders
  • 150 Hand Release Push Ups
  • 100 KBS (70/53)
  • 50 Pull Ups
Post WOD:

Bent Over Row: 5×5

7/26/13

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Strength:

Deadlift: (2 min rest)

  • 82% x 3
  • 87% x 3
  • 92% x 3+
Conditioning:

10 min AMRAP:

  • 30 Double Unders
  • 15 Power Snatches (75/55)
Post WOD:

Supplemental Lift – 
Front Squats: 3/5
Stability/Mobility – 
Hang out in bottom of squat for 3 minutes
 
Reminder: 
Tomorrow at 9AM we will be holding a Foundations Class covering the mechanics of the Deadlift and Kettlebell Swings. This is a free class open to all Hardware CrossFit members and does not count towards your allotted classes per week. We highly encourage newer athletes to attend a couple of these sessions.

7/25/13

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This was Austin’s last week at Hardware CrossFit. He will be returning to Alma College to play Football in the Fall. We’re wishing you the best in your senior year, Austin! Way to work hard this summer!
 
Rest/Make Up Day
 
REMINDER:
This Saturday July 27th we will be holding our Foundations Class at 9AM. This week we will be covering the mechanics of the Deadlift and Kettlebell Swings. Again, this is a free class to all Hardware CrossFit members and does not count towards your allotted classes per week. You can find out more about our Foundations classes here, and the schedule for future Foundations Classes here.

7/24/13

Strength/Skill:

EMOM for 10 mins: 3 Hi Hang Snatches

Conditioning:

5 Rounds: (18 min cap)

  • 10 Wall Balls (20/14)
  • 10 Pull Ups
  • 10 Burpees
Post WOD:

Structural Balance – 
GHRs: 3×10

7/23/13

Strength:

A1: Bench Press

  • 77% x 5
  • 82% x 5
  • 87% x 5+

A2: Strict Chin Ups: 3×5

Conditioning:

8 min AMRAP:

  • 7 HSPU
  • 14 Hang Power Cleans (135/95)
Post WOD:

Structural Balance – 
Powell Raise: 3×10

7/22/13

Strength/Skill:

Clean w/ a 2 second pause below the knee: 5×1 (90 second rest)
Back Squat:

  • 82% x 3
  • 87% x 3
  • 92% x 3+
Conditioning:

2 mile Run

Post WOD:

RDL: 3×10 (40-50% 1RM Deadlift)