11/30/12

A1: Close Grip Bench Press 5×5
A2: Weighted Chin Ups 5×8-12
 
Complete the following in any order:
3 x 250m Row
3 x 90 sec AMRAP:

  • 5 Box Jumps
  • Max Effort Prowler Push For Distance (50#/90#/180#)

Mystery AMRAP
 
Our Goal/Member board is up and ready for some action! We would like all of our members to come up with a couple, 3-6 month long PERFORMANCE-related goals. Your goal can be anything; questions you should be asking yourself:

  • What do I want to squat/press/deadlift (CrossFit Total)?
  • What do I want to clean and jerk/snatch (Olympic Total)
  • How many pull ups would I like to do? With what resistance/assistance?
  • How many consecutive double-unders can I do?
  • How fast would I like to complete a 500m row?
You don’t need to have answers to every question listed above. Come up with your own performance-related goal that is important to you. MAKE SURE IT IS SMART!
S – Specific
M – Measurable
A – Attainable
R – Relevant
T – Time-bound

 

11/28/12

Find 1RM Front Squat
 
3 Rounds:
10 Deadlifts (275/185)
50 Double Unders
 
Extra:
A1: GHRs: 3×12
A2: Split Squats (weighted): 3×12

11/26/12

A: Clean (squat) 8×1 (45 sec rest) @>75%
B: Back Squat 1×20*
*Use your 3×10 weight
 
8 min AMRAP
200 yard sprint
8 TTB
16 wall balls

Saturday was a blast! Thanks to all the Hardware members and friends who came out!

11/23/12

No class today due to the Thanksgiving holiday! There will be an open gym from 4:30PM to 6:00PM with Coach Matt. Normal class resumes tomorrow at noon. Stick around after the WOD. We plan on having a small gathering/potluck after. It will be a great way to get to know other members of the community!
 
 

11/22/12

Happy Thanksgiving! Enjoy the day with family and friends! The gym will be closed today and Friday in observance of the holiday. Our next class will be Saturday at NOON!
 

Marie wanted to wish everyone a Happy Thanksgiving too!

Open Gym on Friday 11/23

Hey All,
On Friday, 11/23, Coach Matt will be up at the box. There will be an open gym from 4:30PM – 6PM. If you’d like to get a workout in or work on skill/technique, come on down!

11/21/12

Find 1RM Clean
 
8 min AMRAP
3 Hang Cleans @75%
30 Doubles Unders
 
Extra:
A1: Back Extensions: 3×12
A2: Rope Climbs 3×2
A3: Pull up work: 3x30sec effort
 
 

11/20/12

Back Squat 3×10 @75% or > last week
*Rest 2 mins between each set.
 
4 Rounds:
15 Overheard Squats
250 meter row
 
Extra:
Split Squats: 3×12

Burpees, pull ups, and sprints, oh my! Great hustle today everyone!