8/31/13

There is a Foundations Class today at 9AM. Today we will be going over the Clean and Snatch. This class is free to all Hardware CrossFit members. It does not count towards one of your weekly classes!
The box will be closed on Sunday. On Monday, September 2 (labor day), we will have class at 10:00AM and 11:00AM.

Conditioning:

“Air Force WOD”

  • 2o Thrusters
  • 20 Sumo Deadlift High Pulls
  • 20 Push Jerks
  • 20 OHS
  • 20 Front Squats

** 4 Burpees EMOM

Post WOD:

5 min AMRAP:

  • 10 TTB
  • 10 Double Unders

8/30/13

Strength:

A1: Deadlift (2 min rest)

  • 75% x 5
  • 85% x 3
  • 95% x 1+

A2: Strict Press

  • 75% x 5
  • 85% x 3
  • 95% x 1+
Conditioning:

9-7-5

  • Muscle Ups (1 MU = 1 Pull Up + 1 Dip)
  • Hang Cleans (185/135)

 

8/28/13

Reminder: There will be a Foundations Class this Saturday (8/31) at 9AM. This week we will be covering Olympic Weightlifting, the Clean and Snatch. The full hour will be dedicated to these two movements. It’s a great opportunity for new athletes to get comfortable with the movements and for more experienced athletes to fine tune their technique.

Strength:

4 Rounds (as heavy as possible) (rest as needed)

  • 1 Clean
  • 1 Hang Clean
  • 3 Front Squats
Conditioning:

17 min AMRAP:

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

8/27/13

Congrats to Mat MC, our newest coach! Mat has completed his 40 hour coaching internship and will be lead coaching a few classes a week at Hardware. Give the man a high five next time you see him! Congrats, Mat! We could not be happier to have you as a coach.

Strength:

A1: Bench Press

  • 80% x 3
  • 85% x 3
  • 90% x 3+

A2: Bent Over Rows: 3×5

Conditioning:

40-30-20

  • Double Unders
  • Push Press (75/55), then

25 Burpee Buy Out

Post WOD:

GHD Sit Ups: 3×10

8/26/13

DSC_0134
 

Strength:

Back Squat:

  • 75% x 5
  • 85% x 3
  • 95% x 1+
Conditioning:

3 Rounds:

  • 25 Wall Balls (20/14)
  • 10 Deadlifts (255/200)

 

8/25/13

DSC_0484
 
No Open Gym today. The gym is closed.

8/24/13

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Strength:

Strict Press: (2 min rest)

  • 80% x 3
  • 85% x 3
  • 90% x 3+
Conditioning:

“Little Cindy”
10 min AMRAP:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats

8/23/13

DSC_0561
 

Strength:

Deadlift: (2 min rest between sets)

  • 80% x 3
  • 85% x 3
  • 90% x 3+
Conditioning:

8 min AMRAP:

  • 7 Burpees
  • 7 Knees to Elbows