2/18/15

DSC_0130
Reminders:
  • The CrossFit Open starts next week! Make sure to register before 2/28, when we will be completing Open WOD 15.1 during classes on Saturday.
  • Foundations Class meets this Saturday 2/21 @ 9AM
  • Olympic Lifting meets tomorrow night at 6:30PM (there is no CrossFit class at this time)
Strength:

Find 1RM Weighted Pull Up
or,
DB Rows: 4×5

Conditioning:

In 15 minutes work to complete as much of the following as possible (this is not for time)
21-15-9

  • Strict Pull Ups
  • Unbroken AKBS (70/55)
Extra:

Seated DB External Rotation: 4×8 @ 4010 tempo

2/17/15

DSC_0125
Reminders:
  • The CrossFit Open starts next week! Make sure to register before 2/28, when we will be completing Open WOD 15.1 during classes on Saturday.
  • Foundations Class meets this Saturday 2/21 @ 9AM
Strength:

Snatch Balance: 5×3

Conditioning:

For Time:
1-2-3-4-5-6-7-8-9-10

  • OHS (105/70)
  • TTB

(15 min cap)

2/16/15

DSC_0220
 

Reminders:
  • The CrossFit Open starts next week! Make sure to register before 2/28, when we will be completing Open WOD 15.1 during classes on Saturday.
  • Foundations Class meets this Saturday 2/21 @ 9AM
Strength:

Powerlifting Total:

  • 1RM Back Squat
  • 1RM Bench Press
  • 1RM Deadlift

For those who do not wish to max out:

  • Back Squat: 4×10
  • Bench Press: 4×10
  • Deadlift: 4×10

2/15/15

DSC_0215
 
Open Gym is today from 10AM – 12PM
Yoga meets from 12:30PM – 1:30PM

2/14/15

DSC_0209
 

Reminders:
  • Olympic Lifting meets today at 12PM
  • Tomorrow we have Open Gym from 10AM – 12PM &  Yoga @ 12:30PM
  • Join us for the CrossFit Open! Register here. Workouts begin the week of 2/26. Each week, for 5 weeks, CrossFit HQ will release a workout which we will complete on Saturday during classes.
Strength:

A1. HSPU or Strict Press @ 80%: 4xME (stop 2 reps shy of failure)
A2. Bent Over Rows: 4×5

Conditioning:

5 Rounds: (13 min cap)

  • 10 Deadlift (225/155)
  • 10 Burpees Over Bar

2/13/15

DSC_0145
 

Reminders:
  • Olympic Lifting meets tomorrow @ 12PM
  • Yoga meets this Sunday at 12:30PM
Strength:

Split Squats: 4×8 @ 32×0 tempo

Conditioning:

For Time:

  • 40 Back Squats (205/125 or 70% 1RM)*
  • 40 Pull Ups

*Take from floor

Extra:

Deadlift: 5×5 (only perform extra is you are NOT coming to class tomorrow)

2/12/15

DSC_0123
 

Reminders:
  • Sign ups for the 2015 CrossFit Open are here! The CrossFit Open is a 5 week long worldwide competition. There is 1 workout per week (determined by CrossFit HQ), that we will complete in during Saturday’s classes. You upload your score to the CrossFit Games website and see how you stack up against others. Register at games.crossfit.com. Be sure to add Hardware CrossFit as your affiliate and team! The first Open workout is released on 2/26! We promise this is a fun (and not intimidating) experience. All levels can participate. It’s a great way to challenge yourself!
  • Olympic Lifting meets tonight at 6:30PM!
Strength:

Make Up Strength

Conditioning:

12 min AMRAP:

  • 30ft Handstand Walk (scale  = 3 Wall Walks)
  • 30 sec Hollow Body Hold
  • 30 sec Superman Hold

2/11/15

DSC_0115
 

Reminders:
  • Sign ups for the 2015 CrossFit Open are here! The CrossFit Open is a 5 week long worldwide competition. There is 1 workout per week (determined by CrossFit HQ), that we will complete in during Saturday’s classes. You upload your score to the CrossFit Games website and see how you stack up against others. Register at games.crossfit.com. Be sure to add Hardware CrossFit as your affiliate and team! The first Open workout is released on 2/26! We promise this is a fun (and not intimidating) experience. All levels can participate.
  • Olympic Lifting meets tomorrow at 6:30PM!
Strength:

A1. Ring Dips or Weighted Push Ups: 5×5 (1 min rest)
A2. Weighted Pull Ups: 5×5 (1 min rest)

Conditioning:

3 Rounds:

  • 3 Rope Climbs (scale = 10 ring rows)
  • 10 TTB
  • 15 Burpees

Remember…wear long socks or pants for the rope climbs! (unless you like rope burns)
 

2/10/15

DSC_0037
 

Reminders:
  • Don’t forget to sign up for the CrossFit Open. Please be sure to sign up under Hardware CrossFit as an affiliate and team. Open WODs start the week of 2/27, and we will be performing the workout on Saturdays during class. The Open lasts 5 weeks.
Strength:

Find 1RM Clean

Conditioning:

10 min AMRAP:

  • 5 Hang Cleans @ 70%
  • 50 Double Unders (150 Singles)
Extra:

Rope climbing technique
**Rope Climbs are in tomorrow’s conditioning. Be sure to work on technique today if you want to try them tomorrow (and remember to wear long socks)!

2/9/15

DSC_0005
 

2015 CrossFit Open

The CrossFit Open season is upon us! The CrossFit Open is 5 weeks, one workout per week, that we will do in the gym. The workout is determined by CrossFit HQ, and most CrossFit gyms and athletes will complete the workouts each week. All levels can participate (this year there are even options to scale the workout)! This is a great way to test yourself and see how you stack up against other crossfitters around the world. The first Open workout will be the week of 2/26!
To find more information on the CrossFit Games/Open: CrossFit Games Site
To register (be sure to register under Hardware CrossFit!): CrossFit Open Registration

Strength:

Back Squat: 5 Rounds

  • 5 reps every 2:30 (+5# or 80%)
Conditioning:

Option A.
9 min AMRAP:

  • 10 OHS (95/65)
  • 10 CTB Pull Ups

Option B.
Open WOD 14.2
Every 3:00 for as long as you continue to complete the full 2 rounds per 3:00:
0:00 – 3:00 (2 Rounds)

  • 10 OHS (96/65)
  • 10 CTB Pull Ups

3:00 – 6:00 (2 Rounds)

  • 12 OHS
  • 12 CTB Pull Ups

6:00 – 9:00

  • 14 OHS
  • 14 CTB Pull Ups

**Continue adding 2 reps to each 3:00 min block