6/21/17

Beach WOD!

Our 3rd Annual Beach WOD will be on Saturday, July 15th! Meet at Kathy Osterman Beach at 10AM!

New Saturday Schedule:

Beginning, Saturday July 1st our Saturday schedule will be as follows:

  • 8AM – Foundations
  • 9AM – CrossFit
  • 10AM – CrossFit
  • 11AM – Olympic Lifting
Strength:
  • 1 Power Snatch
  • 1 Hang Snatch (above knee)
  • 2 Overhead Squats

Perform 3 Rounds at 65-70%, then find a 1RM for the complex

Conditioning (Test):

Performance:
5 Rounds:

  • 2 Rope Climbs
  • 20 cal Bike/Row
  • 20m Handstand Walk

Fitness:
8 min AMRAP:

  • 20 cal Bike/Row or 200m Run
  • 4 Wall Walks

6/20/17

Strength:

A1. Bench Press:

  • 5 @ 75% TM
  • 5 @ 80% TM
  • 5+ @ 85%

A2. Weighted Ring Pull Ups: 3×8

Conditioning (Practice):

For Time:
800m Run
then,
3 Rounds:

  • 50 Double Unders
  • 15 TTB

then,
30 KBS (70/55)

6/19/17

IMG_7384
Good Luck, Hugh!
Strength:

Back Squat:

  • 5 @ 75%
  • 5 @ 80%
  • 5+ @ 85%

Base %s off a TM (Training Max). Your TM can be equal to your 3RM, or 90% of your 1RM.

Conditioning (Test):

5 Rounds:

  • 50 sec Bike/Row for cals
  • 1:10 Rest
Extra:

Fat Grip OH DB Carries: 3 x 40 sec each arm

6/18/17

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

6/17/17

Yoga is Canceled Tomorrow, 6/18
Focus of Today’s Foundations:
  • Snatch*
  • Push Ups

*Performance
High Hang Snatch: 5×3
*Fitness
Overhead Squat w/ a 3 sec pause at the bottom on the 1st rep: 5×3

Conditioning (Test):

3 Rounds:

  • 30 Wall Balls (20/14)
  • 12 Strict Pull Ups
  • 30 cal Bike/Row or 600m Run
  • 12 Strict TTB

 

6/16/17

HWCF MURPH-4372
(Photo Credit – Chris Leh)

Strength:

A. Snatch Grip Deadlift: 10RM, then -10% for 2×10 (increase 5-10# from last week)
B. DB Step Ups w/ 3 sec negative: 3×8 each leg (increase weight 5-10# from last week)

Conditioning (Practice):

8 min AMRAP:

  • 10 Burpee* Box Jump (24/20)
  • 10 Ring Rows

*Perform burpee with strict push up

6/15/17

HWCF MURPH-4346
(Photo Credit – Chris Leh)

Focus of Today’s Foundations:
  • Thrusters
  • Wall Balls
  • Double Unders

6/14/17

HWCF murph-0322

(Photo Credit – Cole Simon)

Strength:

Sandbag Carry: Find a max weight for 80m (4 length of gym)
*Perform at least 3 attempts
**Experienced athletes may choose to use an atlas stone

Conditioning (Test):

“Fran”
21-15-9

  • Thrusters (96/65)
  • Pull Ups

6/13/17

HWCF MURPH-4202
(Photo Credit – Chris Leh)

Strength:

A1. Strict Press: 3×8
A2. Supinated Bent Over Row: 3×8

Conditioning (Test):

CrossFit Triathlon

  • 4 min AMRAP Row for Cals
  • 1 min Rest
  • 4 min AMRAP Bike for Cals
  • 1 min Rest
  • 800m Run

(Record the total cals completed and 800m time)

6/12/17

HWCF murph-0301
(Photo Credit – Cole Simon)

Strength:

Back Squat: 3×10 (increase weight 5-10#)*
*if you haven’t missed a squat day the past 3 weeks you should deload. That means that you will use 90% of last week’s weight for your 3×10

Conditioning (Practice):

4 Rounds:

  • 20 Alternating DB Snatch (50/35)
  • 40 Double Unders

(16 min cap)
 

Extra:

Hollow Hold or L-Sit Hang: 3×10-60 secs