7/21/14

Strength:

Back Squat: 3 – 3 – 3+
(70% – 80% – 90% TM) – Use same TM as last week

Conditioning:

8 min AMRAP:

  • ME UB Thrusters (75% BW)
  • 400 m Run

**Score  = total number of Thrusters

Extra:

RDL: 3×10 (add 5 to 10# from last week)

7/20/14

Open gym today from 10AM-12PM!

7/19/14

Announcements:

We wish HWCF Head Coach & Owner, George Fairley, good luck as he is competing tonight in the 2014 National Championships for Olympic Weightlifting in Salt Lake City!  George will be lifting at 9:00PM, CST. You can catch George lifting via a livestream at the following link: http://www.teamusa.org/usa-weightlifting/live.

Today’s Schedule:
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Strength:

Strict Press: 5-5-5+ (65% – 75% – 85%*)
*Add 5# to TM

Conditioning:

In 8 minutes, complete:
3 Rounds:

  • 15 Pull Ups
  • 15 Ring Push Ups (Strict Push Ups)
  • 200m Run w/ Plate (45/25)

then,
ME Wall Balls (20/14)

7/18/14

Reminder:

Tomorrow’s class schedule is listed below:

  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Strength:

A. Front Squat: 3×5
B. Deadlift: 5-5-5+ (65% – 75% – 85%*)
*Add 10# to your TM

Conditioning:

8 min AMRAP:

  • 200m Run
  • 5 Hang Squat Cleans (70% 1RM)
  • 1 Rope Climb

7/17/14

Reminder:

Olympic Lifting class meets tonight at 6:30PM.

Strength:

Make Up Strength

Conditioning:

For Time:

  • 50 Box Jumps/Step Ups
  • 60 KBS (55/35)
  • 70 Double Unders
  • 800m Run

7/16/14

Reminders:

Olympic Lifting meets tomorrow at 6:30PM.

Strength:

A. Bench Press: 5-5-5+ (65% – 75% – 85%*)
*Add 5# to your previous TM
B. Weighted Pull Ups: 5-5-5+ (65% – 75% – 85%*)
*Add 5# to your previous TM if your last set was 3+ reps

Conditioning:

Option A:

21 bupree pull ups
400 M run
15 bupree pull ups
400 M run
9 Burpee pull ups
400 M run
Option B:
9 Burpee MUs
400 M run
7 Burpee Mus
400 M run
5 Burpee Mus
400 M Run

7/15/14

Strength:

Split Jerk: 5×3

Conditioning:

10 min AMRAP:

  • 20 KBS (55/35)
  • 30 Double Unders
Extra:

A. Seated DB External Rotation: 3×8
B. Lever Skill Work

7/14/14

Strength:

Back Squat: 5-5-5+ (65% – 75% – 85% of TM*)
*Add another 5# to TM if last week’s set was 3+ reps

Conditioning:

3 Rounds:

  • 5 Snatches (Squat 105/75)
  • 5 OHS
  • 10 Burpees Over Bar
Extra:

RDL: 3×0 @ 65% TM of Deadlift
 

7/13/14

DSC_0074O
Open Gym today from 10AM-12PM!
 

7/12/14

DSC_0114
 

Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Strength:

Find 1RM Snatch
Snatch 5×1 @ 85%

Conditioning:

In 10 minutes, complete the following:

  • 5 Pull Ups
  • 10 Box Jumps/Step Ups
  • 10 Pull Ups
  • 20 Box Jumps/Step Ups
  • 15 Pull Ups
  • 30 Box Jumps/Step Ups
  • 20 Pull Ups
  • 40 Box Jumps/Step Ups
  • 50 Burpees
  • ME Row for Calories
Extra:

L-Sit: 3xME