9/20/13

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Reminder: There is a Foundations Class tomorrow at 9AM. The Foundations Class is free for all Hardware CrossFit members and does not count towards one of your weekly classes. This week we will be focusing on the Presses. If you’d like to learn or brush up on technique, this will be a great refresher.

Strength:

A1: Deadlift (2 min rest)

  • 77% x 5
  • 87% x 3
  • 97% x 1+

A2: Strict Press (2 min rest)

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

3 Rounds: (Your score is total number of reps over all rounds)

  • 1 min ME UB Thrusters
  • 1 min ME Pull Ups
  • 2 min Rest

9/19/13

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Rest/Make Up Day
Reminder: There is a Foundations Class this Saturday at 9AM. We are circling back to the technique of the Bench Press, Push Press, and Split Jerk. This a great refresher for both new and experienced athletes.  Plan to come to the Foundations Class and stay for the 10AM CrossFit class!

9/18/13

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Strength/Skill:

Find a 1RM Clean & Jerk

Conditioning:

CrossFit Open: 13.4
7 min AMRAP:
3-6-9-12-15…

  • Ground to Overhead (135/95)
  • TTB
Post WOD:

Structural Balance:
Hip Extensions: 3×10

9/17/13

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Strength:

A1: Bench Press:

  • 82% x 3
  • 87 % x 3
  • 92% x 3+

A2: Bent Over Rows: 3×5

Conditioning:

4 Rounds:

  • 6 Strict Pull Ups
  • 8 Burpee Box Jumps
  • 200 m Sprint

9/16/13

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Strength:

Back Squat: (2 min rest)

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

10 min AMRAP:

  • 30 Wall Balls (20/14)
  • 50 Double Unders
Post WOD:

Structural Balance – 
GHRs: 3×10

9/15/13

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Open gym today from 12-2PM. 

 

9/14/13

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There is no Foundations Class today. There will be one next Saturday, 9/21 at 9AM.
Note: Marie will be holding Open Gym tomorrow from 12-2PM.

Strength:

Strict Press:

  • 82% x 3
  • 87% x 3
  • 92% x 3+
Conditioning:

With teams of 2, work to complete the following sequence:

  • 50 Wall Ball Burpees
  • 50 TTB
  • (6) 200 m Runs
Post WOD:

Weighted Pull Ups: 3×10

9/13/13

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Strength:

Split Jerk: 5×1
Deadlift:

  • 82%x 3
  • 87% x 3
  • 92% x 1+
Conditioning:

5 Rounds: (10 min cap)

  • 5 Shoulder to Overhead (135/95)
  • 10 Russian KBS (70/55)

9/11/13

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Skill/Strength:

5×1 of the following complex

  • 1 Power Clean
  • 1 Front Squat
  • 1 Squat Clean
Conditioning:

For Time: (15 min cap)

  • 800m Run
  • 20 Pull Ups
  • 30 Thrusters (95/65)
  • 400m Run
  • 30 Pull Ups
  • 20 Thrusters