Month: April 2017

Strength:

A. Split Squats (1 sec pause at the bottom of each rep): 4×8 each leg
B. RDLs @ 40×0 Tempo: 4×5

Conditioning (Practice):

12 min AMRAP:

• 10 Push Ups (choose most difficult variation for you – knee/strict/plyo/single arm)
• 10 Ring Rows
• 100 Double Unders (200 Singles)

*Try to improve your performance from 3/31

Mobility:

Hip Capsule Mobilization: 1-3 mins each leg

Focus of Today’s Foundations:

• Snatch
• Push Ups
• Burpees

Strength:

Make Up Monday or Tuesday
or
Atlas Stone/Sandbag to Shoulder: Work up to a challenging weight

Conditioning (Practice):

12 min AMRAP:

• 4 Sandbag/Stone to Shoulder (AHAP)
• 30 Double Unders
• 20 cal Bike or Ro

Extra:

Midline Work
3 Rounds:

• Hand Stand Hold: 10-60 secs
• L-Hang: 10-60 secs

Strength:

A1. Weighted Chin Ups: 3RM, then -20# for 5×3
A2. Weighted Dips: 3RM, then -20# for 5×3

Conditioning (Test):

21-15-9

• TTB
• Box Jump Overs/Step Up and Over (24/20)
• Row or Bike for Calories (21-15-9) or Run 400m after every round

Mobility:

Banded Overhead Distraction: 1-3 mins each arm

Strength:

Back Squat: 3RM, then -10% for 5×3

Conditioning (Test):

In groups of 2, complete the following:
10x200m Sandbag Carry (bearhug)
Before any athlete begins their carry, they must complete 5 partner burpees. This workout is done relay style. At 321 Go, teams complete 5 partner burpees; Partner 1 then completes their first sandbag carry. When Partner 1 finishes their leg, both partners must complete the 5 partner burpees before Partner 2 heads out for their sandbag carry. Continue on until all 10 rounds are complete (5 each partner).
Record sandbag weight and time of completion.
(30 min cap)

Extra:

Midline Work:
3 Rounds:

• 10-60 sec Hollow Hold
• 10-60 sec Superman Hold

Open Gym today from 10AM – 12PM
Yoga is canceled today.

HWCF Bowling Night:

Join us tonight from 9PM – 12AM at Timber Lanes! We’ve got some lanes reserved for those 21+.  The bar is cash only. Curious to see which team won the 2017 CrossFit open?? Winners will be announced at the Bowling Night!

Focus of Today’s Foundations:

• Push Press
• Push Jerk
• KBS

Strength:

Find a 1RM Front Squat (10 mins)

Conditioning (Test):

For Time:

• 800m Run

Then, 3Rounds of:

• 10 Pull Ups
• 10 Front Squat (135/95)
• 20 Burpees Over Bar

Then,

• 400m Run

(20 min cap)

(Photo Credit – Chris Leh)

HWCF Bowling Night:

Join us Saturday night from 9PM – 12AM at Timber Lanes! We’ve got some lanes reserved for those 21+.  The bar is cash only. Curious to see which team one the 2017 CrossFit open?? Winners will be announced at the Bowling Night!

Strength:

A. Split Squats – 1 sec pause at bottom of each rep – 4×8 (each leg)
B. RDLs @ 40×0 Tempo: 4×5

Conditioning (Practice):

Fitness
12 min AMRAP:

• 10 Strict Press (70% or heavier than last week)
• 10 Ring Rows
• 15 Med Ball Sit Ups (20/14)
• 200m Run

Performance
12 min AMRAP:
12 Muscle Ups,
then

• 10 Strict Press (70% or heavier than last week)
• 15 TTB
• 200m Run

Mobility:

Hip Capsule: 1-3 mins each leg

(Photo Credit – Chris Leh)

HWCF Bowling Night:

Join us Saturday night from 9PM – 12AM at Timber Lanes! We’ve got some lanes reserved for those 21+.  The bar is cash only. Curious to see which team one the 2017 CrossFit open?? Winners will be announced at the Bowling Night!

Focus of Today’s Foundations:

• Strict Press
• Deadlift
• Rowing

(Photo Credit – Chris Leh)

HWCF Bowling Night @ Timber Lanes!

All 21+ and over are welcome to join us for a Bowling Night at  Timber Lanes! Saturday, April 15th from 9pM – 12AM!

Strength:

Rope Climbs: 5 ascents (choose most difficult type – Legs, Legless, L-Sit)

Conditioning (Practice):

4 Rounds:

• 5 Power Clean (start at 65%)
• 400m Run

(15 min cap)

Extra:

Midline work
3 Rounds:

• Hand Stand Hold (facing wall, facing away from wall, free standing): 10-60 secs
• L Hang: 10 – 60 secs