Open Gym today from 12-2PM
8/10/13
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
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
8/8/13
Rest/Make Up Day
8/7/13
8/6/13
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!