4/1/13

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Great work on 13.4! It was great to see so many PRs. One more open wod to go.
 
1000 Jumping jacks for time
 
Extra:
10 Minutes of Zumba
 
 

3/30/13

Open Wod 13.4
 
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
 
Standards
Strategy
Strategy 2
Warm up/Technique work on TTB and C&J will begin at the start of class. We will run two heats each class.

3/29/13

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We will not be holding open gym this Sunday 3/31 due to the Easter holiday. Make sure to get in 13.4 either today or tomorrow!
 
Bent over rows: 3×8 (2 min rest)
 
Then for time:
1 mile run
100 DUs
50 push ups
 
Extra:
3×1 min ME of prowler push

3/27/13

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Congratulations to Marie, Hardware CrossFit’s newest coach! Marie completed her CrossFit level 1 certification in February. She has since completed 40 hours of a coaching internship.  She will be leading the Tuesday 9:00AM class and the Thursday 7:30PM class.
For those of you that don’t know, in addition to being a great motivator and athlete, Marie is one of the best paleo cooks that we have in our box. Many of the recipes that we used during the paleo challenge came from her.
Based on the photo above, it is highly likely that Marie will be wearing bunny ears this weekend.
 
A1: Pull Ups: 3×8
A2: Press: 3×5
 
“Helen”
3Rounds of:

  • 400m Run
  • 21 KBS (55/35)
  • 12 Pull Ups

3/26/13

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Front Squats: 7-5-3-3
 
5 min AMRAP:

  • 5 Hang Squat Cleans (135/95)
  • 10 Burpees

 
Extra:
3 min AMRAP:

  • Double Unders

3/25/13

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RDL: 3×8 (2 min rest between sets)
 
35-25-15

  • Push Press (75/55)
  • RKBS(70/55)

 
Extra:
GHD Sit Ups: 3xME

3/23/13

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CrossFit Open Workout 13.3
12 min AMRAP:

  • 150 Wall Balls (20/14)
  • 90 Double Unders
  • 30 Muscle Ups

 
Make sure view these links before class:
Strategy
Standards

3/22/13

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Every minute on the minute for 10 minutes:
1 Hang squat clean
 
2 Min AMRAP of tire flips
 
3 Rounds of:
30 KBS
400 M run
 
Extra:
GHD sit ups: 3×10