3/21/15

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CrossFit Open:

We will be running heats of 15.4 today in place of our usual 10AM & 11AM classes. Please sign up for a heat at the below link if you plan on coming in today!
15.4 Saturday 3/21 Heat Sign Ups

Reminders:
  • Foundations meets today @ 9AM!
  • Yoga with Melissa DiLeonardo is this Sunday @ 12:30PM!
15.4

8 min AMRAP:

  • 3 HSPU
  • 3 Cleans (185/125)
  • 6 HSPU
  • 3 Cleans
  • 9 HSPU
  • 3 Cleans
  • 12 HSPU
  • 6 Cleans
  • 15 HSPU
  • 6 Cleans

and so on, and so on, and so on
 

3/20/15

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CrossFit Open:

Look at those HWCF athletes that were able to do muscle ups in 15.3! 15.4 is up this Saturday. Please sign up for a heat, if you plan on working out at all on Saturday. We will be running heats in place of our usual 10AM & 11AM classes.
15.4 Saturday 3/21 Heat Sign Ups

Reminders:
  • Foundations meets tomorrow @ 9AM!
  • Yoga with Melissa DiLeonardo is this Sunday @ 12:30PM!
Strength:

Front Squats: 4×3

Conditioning:

For Time:

  •  400 M plate carry (45/25)
  • 20 Pull-ups
  • 20 V-ups
  • 400 M plate carry (45/25)
  • 15 Pull-ups
  • 15 V-ups
  • 400 M plate carry (45/25)
  • 10 Pull-ups
  • 10 V-ups

 

3/19/15

CrossFit Open:

15.4 is announced tonight! We will post Heat Sign Ups for Saturday later on this evening. We will only be running heats of 15.4 on Saturday (not our typical 10AM & 11AM classes). Even if you are not participating in the Open, please sign up for a heat if you plan on working out Saturday.

Reminders:
  • Tonight’s 7:30PM class will be 15.4/Open Gym time
  • Foundations meets this Saturday @ 9AM
Strength:

Make Up Strength

Conditioning:

3-5 Rounds:

  • 1 min AMRAP of Tire Flips

3/18/15

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CrossFit Open:

15.4 is announced tomorrow night! Be on the lookout for Heat Sign Ups for Saturday shortly after the announcement is made on Thursday night.

Reminders:

There is a Foundations Class this Saturday, 3/21 @ 9AM!

Strength:

A1. Single Arm DB/KB Press: 4×7-10
A2. Single Arm DB/KB Row: 4×7-10

Conditioning:

4 Rounds:

  • 45 sec AMRAP CTB Pull Ups
  • 45 sec AMRAP HSPU
  • 1:30 min AMRAP Box Jumps/Step Ups

3/17/15

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CrossFit Open:

15.4 is coming up this Saturday! We will be running heats of the Open WOD on Saturday in place of our usual 10AM & 11AM classes. Be on the lookout for Heat Sign Ups this Thursday night after the workout is announced.

Strength:

In 15 minutes work up to a heavy weight for the following complex (70%+ of 1RM):

  • 1 Power Clean
  • 2 Hang Squat Cleans (above knee)
Conditioning:

21-15-9

  • KBS (55/35)
  • TTB

then, 100 Double Unders

3/16/15

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CrossFit Open:

Great work on 15.3! Remember, you need to submit your scores to games.crossfit.com by 7PM tonight.

Strength:

1 1/4 Back Squats: 4×6 (+5# from last week)

Conditioning:

In 3:30 min:

  • 400m Run
  • AMRAP of Burpees

In 3:30 min:

  • 400m Run
  • AMRAP of Pull Ups

In 3:30 min:

  • 400m Run
  • AMRAP of Thrusters (95/65)

3/15/15

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Open Gym today from 10AM – 12PM!
Yoga w/ Melissa DiLeonardo meets after Open Gym @ 12:30PM!

3/14/15

DSC_0169CrossFit Open — 15.3

We’re running heats of 15.3 today, in place of our usual 10AM & 11AM classes. If you plan on coming in today please sign up for a heat in advance. If you are not signed up for a heat, we will place you in the next available heat. This will likely be the format for Saturdays through the CrossFit Open (next 3 weeks). Doing the Open WOD on Saturday will count as one of your weekly classes.
HWCF – Open WOD 15.3
Around 10AM will be holding a standards briefing and strategy session!

Reminders:
  • Yoga is back tomorrow @ 12:30PM with Melissa DiLeonardo!

15.3

Complete as many rounds and reps as possible in 14 minutes of:

  • 7 muscle-ups
  • 50 wall-ball shots
  • 100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

3/13/14

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CrossFit Open:

15.3 is going down this Saturday! We will only be running heats of 15.3, not our typical 10AM & 11AM classes. If you do not sign up for a heat in advance, you will be placed in the next available heat.
15.3 Heat Sign Ups
Please be aware that we are limited by 10# med balls. Ladies doing the Open, who are required to use a 10# med ball get first priority, so please sign up in a “yellow lane.”

Strength:

Deadlift: 4×3

Conditioning:

3 Rounds:

  • 21 KBS (55/35)
  • 21 Double Unders (42 singles)
  • 400m Run
Extra:

Muscle Up Skill Work

3/12/15

CrossFit Open:

15.3 is announced tonight! Be on the lookout for 15.3 heat sign ups for this Saturday. We will be running heats of 15.3 on Saturday in place of the usual 10AM & 11AM classes. If you do not sign up for a heat in advance, you will be placed in the next available heat.

Strength:

Make Up Strength

Conditioning/Skill:

A. Establish a max weight 25m Farmer’s Carry (1 length of gym)
B. In 10 minutes, work to find your biggest UB set of Double Unders