8/21/13

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Strength/Skill:

Snatch: 5×2 w/ 2 sec pause below the knee

Conditioning:

A. 3×800 m Run (2 min rest between runs) (Record slowest split)
B. 3 min AMRAP of Wall Walks

8/20/13

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Our newest member, Nash, crushing those 100# KBS!

Strength:

A1: Bench Press:

  • 75% x 5
  • 80% x 5
  • 85% x 5+

A2: Bent Over Rows: 3×5

Conditioning:

(15 min cap)

  • 500 m Row
  • 40 Russian KBS (70/55)
  • 30 Box Jumps/Step Ups (24/20)
  • 20 HSPU
  • 10 Muscle Ups (10 CTB Pull Ups/10 Dips)

8/19/13

Strength:

Back Squat:

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

12 min AMRAP:

  • 5 Power Snatches (75/55)
  • 10 OHS
  • 200 m Run

 

8/18/13

Open Gym today from 12-2PM.

8/17/13

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There will be open gym tomorrow (Sunday) from 12-2PM. Open gym does count towards one of your classes for the week!
We’re sending our Hardware CrossFit good luck vibes out to Katie, Teresa, Ailime, and Katy as they compete in the “No Baby Leave the Socks On” CrossFit competition in Indiana this weekend! Good luck, ladies! Make us proud!

Strength:

Strict Press: (Use 3RM or 90% 1RM)

  • 75% x 5
  • 80% x 5
  • 85% x 5+
Conditioning:

“Karen”
150 Wall Balls (20/14)

Post WOD:

In 5 mins, complete as many Pull Ups and Dips as possible.

8/16/13

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Strength/Skill:

A. EMOM for 10 mins:

  • 2 Hang Snatches (above the knee)

B. Deadlift: (use 3RM, or 90% 1RM)

  • 75% x 5
  • 80% x 5
  • 85% x 5+
Conditioning:

4x400m Run on the 3 minutes

8/14/13

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Strength/Skill:

10 mins to establish a 1RM for the following complex:

  • 1 Clean
  • 3 Front Squats
  • 1 Jerk

Find 1RM Weighted Chin Up, or Strict Chin Ups: 3×5

Conditioning:

8 min AMRAP:
2-4-6-8-10…

  • Shoulder to Overhead (95/65)
  • Burpees
  • TTB

8/13/13

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Strength:

Bench Press: Find 3RM

Conditioning:

“Elizabeth”
21-15-9

  • Power Clean (135-95)
  • Ring Dips
Post WOD:

Structural Balance-
Powell Raises: 3×10

8/12/13

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Strength:

Back Squat: (use 3RM or 90% of 1RM)

  • 75% x 5
  • 80% x 5
  • 85% x 5+
Conditioning:

2 Rounds:

  • 800m Run
  • 20 Pull Ups
  • 25 KBS (70/55)
Post WOD:

Spend 5 mins doing the “Super Couch”