10/31/12

Front Squats: 3×5 >80% 1RM (Try for heavier than last week)
6 Rounds:
5L/5R One Arm KBS
5 Goblet Squats
then,
800m Run
Extra:
3×12 Ring Rows (weighted if necessary)
then,
Pick One: 3×12 Split Squats or 3×12 DB External Rotation

10/30/12

Looks like someone had a fun time on the rower!

A1. Split jerk technique – with good form, work up to a 1RM
B2. Press – 3×5

C1. Complete the following:
2 min AMRAP pullups
2 min AMRAP ring dips
Then, for time:
50 burpee pullups
Extra:
3xME GHDs

10/29/12

It’s all good…

5 Rounds:
5 Hang squat cleans (as heavy as possible)
100 yard sprint, Rest 1 min

Deadlift:
4×5 (use weight heavier than on 10/16)
3 min AMRAP of double unders
Extra – Pick one of the following:
3×12 Split squats
or
3×12 DB external rotation

 

10/27/12

Find 1RM Clean
Clean 8×1 @ 80%

For Time:
30 KBS (Try for unbroken), then
3 Rounds:
250m row
15 burpees, then
30 KBS
Extra:
3×6-20 GHD Sit ups

10/26/12


 
Back Squat 3×5 @80%+
For time :

3 Rounds
25 yard overhead walking lunge (45/25)
30 sit ups
25 yard overhead walking lunge
30 double unders
Extra:
3×3 TGU

10/24/12

Katy and Sarah

Hang Snatch: Find 1RM
Hang Snatch: 6×1 @85% of 1RM
 
8 Min AMRAP
5 Front Squat (155/115)
5 Shoulder to Overhead
25 Lateral Jumps
 
Extra:
3 Rounds:
Max Effort TTB
Max Effort (target 8-12) Ring Rows
Max Effort Pistols
*Rest as needed
ME

10/23/12

Sean during the Grand Opening WOD

A1: Weighted Pullups 5×7 (use same resistance as last week)
A2: Weighted Push Ups 5×7
 
5 Rounds:
5 Box Jumps (30″/24″)
50 yard Prowler Push (180/90)
5 Burpees
Rest as needed and record your slowest split.

10/22/12

Front Squats:  5-5-5-5-5  >80% 1RM
 
“Diane”
21-15-9
Deadlifts (225/185)
Handstand Push Ups
 
Extra:
3 x 12 GHRs
3 x 45secs AMRAP of situps

Getting after those pullups

 
A big thanks to everyone that came out this Saturday. Looking forward to more great times with the Hardware CrossFit community! Pictures will be posted soon.

10/19/12

‎Hang Snatch 3-3-3-3
4 Rounds:

3 hang power clean
6 front squats (155+/105+)*
Rest 1 min
*record heaviest weight
Extra: 2k row
Grand Opening Party is tomorrow! The event starts at noon, and optional workout starts at 1:00pm! Food and drinks will be provided. We’re so excited and looking forward to a great time!

10/17/12

Weighted pullups 5×6
3 rounds:

400m run
10 burpee box jumps (20″/16″)
10 knees to elbows
Extra:
A1: 3×12 split squat
A2: 3×8 DB external rotation