8/11/13

Open Gym today from 12-2PM

8/10/13

DSC_0112
 
Reminder: We have Foundations today at 9AM. We will be going over the technique of the Push Press, Split Jerk, and Bench Press.
There will be open gym tomorrow from 12-2PM.

Strength:

Strict Press: Find 3RM

Conditioning:

Three Person Relay:

  • 10 Box Jumps (24/20)
  • 160′ Wheelbarrow
  • 160′ Burpee Broad Jump
  • 160′ KB Lunge (55/35)
  • 160′ Sprint

**Teams will complete 6 total rounds, with each teammate completing 2 full rounds.

Post WOD:
 5 min AMRAP of:
  • Pull Ups
  • Dips

 

8/9/13

DSC_0092
REMINDER: We have Foundations tomorrow at 9AM. Free to all Hardware CrossFit members. We will be covering Push Press, Split Jerk, and Bench Press.

Strength:

Deadlift: Find 3RM

Conditioning:

“The Crippler”

  • 30 Back Squats (225/185 or 65% 1RM)
  • 1 Mile Run

Rest 3 mins,
3 min AMRAP of TTB

Post WOD:

Structural Balance/Mobility – 
Hang out in bottom of squat for 3 mins
 

8/7/13

DSC_0041
 

Strength/Skill:

Hang Squat Clean (above the knee): 5×3

Conditioning:

12 min AMRAP:

  • 24 Wall Balls (20/14)
  • 18 Double Unders
  • 12 Hang Power Cleans (115/75)
Post WOD:

Structural Balance –
Band Pull Aparts: 3×10
Band Lateral Walks: 3×10

8/6/13

DSC_0149

Strength:

A1: Bench Press:

  • 77% x 5
  • 87% x 3
  • 97% x 1+

A2: Bent Over Rows: 3×5

Conditioning:

4 Rounds:
Every 4 minutes complete the following:

  • 400 m Run
  • ME UB set of Muscle Ups [ME Pull Ups and Ring Dips] (Pull Ups must equal Dips)
  • 10 Burpees

8/5/13

Strength:

Find 3RM Back Squat

Conditioning:

“Diane”
21-15-9

  • Deadlift (225/185)
  • HSPU
Post WOD:

Stability/Mobility –
Spend 5 minutes doing the “Super Couch”

8/4/13

Open gym today from 12:00pm-2:00pm!

8/3/13

DSC_0011
There will be open gym tomorrow (Sunday 8/4) from 12PM-2PM.

Strength:

Strict Press:

  • 77% x 5
  • 87% x 3
  • 97% x 1+
Conditioning:

Part A: “Grace”

  • 30 Clean & Jerks for time (135/95)

Part B:

  • 5 min AMRAP of Burpees
Post WOD:

Supplemental Lift – 
Bent Over Rows: 5×5

8/2/13

DSC_0096
 

Strength:

Deadlift:

  • 77% x 5
  • 87% x 3
  • 97% x 1+
Conditioning:

For Time:

  • 20 Front Squats (185/125)
  • 30 Box Jump (30/24)
  • 40 KBS (55/35)
  • 50 Wall Balls (20/14)
Post WOD:

Structural Balance – 
Hang out in the bottom of a squat for 3 mins