11/20/13

We will be figuring out our Thanksgiving schedule in the next couple of days. Check the website for updates. There will be a limited class schedule.

Strength:

EMOM for 10 min

  • 1 Squat Clean
Conditioning:

“Grace”

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

*10 min cap

Post WOD:

A1: Strict Pull Ups: 3xME
A2: Strict Dips: 3xME

11/19/13

Joe Lewis and his wife welcomed their second daughter, Nina on Sunday night! If you see Joe around the gym, be sure to congratulate him.
Strength:
Back Squat: 5×10 @ 60%
* On set 5, perform as many reps as possible (stopping 2 reps shy of failure)

Conditioning:

For Time:;

  • 15 TTB
  • 50 KBS (55/35)
  • 15 TTB
  • 50 Burpees
  • 15 TTB
Post WOD:

GHRs: 3×10

11/18/13

Strength:

A1: Strict Press: 5×10 @ 60% (1 min rest)
*On set 5, perform as many reps as possible
A2: Bent Over Rows: 5×10 (1 min rest)

Conditioning:

For Time: (12 min cap)

  • 9 Muscle Ups (18 Pull Ups + 18 Dips)
  • 90 Double Unders
  • 6 Muscle Ups (12 PU + 12 Dips)
  • 60 Double Unders
  • 3 Muscle Ups (6 PU + 6 Dips)
  • 30 Double Unders

11/16/13

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Reminder:

There is a Foundations Class today @ 9AM!

Conditioning:

Partner WOD
For Time:

  • 10 Rope climbs (or 75 KBS)
  • 2 mile Run
  • 100 Pull Ups
  • 3k Row
  • 100 Push Press (115/75)

*One partner works at a time, while the other is resting.
 
Post times, loads, and reps to comments.

11/15/13

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Reminder:

There is a Foundations Class tomorrow at 9AM! New and experienced athletes are encouraged to attend.

HWCF Member Survey

Have you completed our member survey yet? There are only a few days left! The survey can be found here. Fill the survey out by Monday, 11/18/13 and have the chance to win a free jump rope and a bag of SHF Protein!

Strength:

A. Back Squat: 3×10 @ 65%+
B. RDL: 3×8

Conditioning:

6 min AMRAP:

  • 7 Thrusters (95/65)
  • 7 Burpee Box Jumps

Post reps, rounds, times, and loads to comments.

11/14/13

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Reminder:

There is a 6AM class today. 6AMs have been added to the schedule Monday – Friday.
There will be a Foundations Class this Saturday 11/16/13 @ 9AM! The Foundations Class does NOT count as one of your weekly classes. Supplement your training with this technique/skill session!
Rest/Make Up Day

11/13/13

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Strength:

3 Position Snatch: 5×1 [Floor, Above Knee, Hip]

Conditioning:

In 12 minutes complete,
500m Row, then
AMRAP of,

  • 10 OHS (95/65) or 60% 3 Position Snatch
  • 50 Double Unders

Post reps, times, and loads to comments.

11/12/13

Strength:

A1: Weighted Push Ups: 3×8
A2: Weighted Pull Ups: 3×8

Conditioning:

10 min AMRAP:

  • 4 Muscle Ups [8 Pull Ups + 8 Dips]
  • 8 TTB
  • 16 Burpees

11/11/13

Happy Veteran’s Day!
Help us help you! Please fill out our Member Survey if you have not already done so. https://www.surveymonkey.com/s/hwcf2013survey.

Strength:

Front Squat: 3×3-5 @ 32×0 Tempo

Conditioning:

“DT”
5 Rounds: (18 min cap)

  • 12 Deadlifts (155/105)
  • 9 Hang Power Cleans
  • 6 Push Jerks

Post times, reps, and loads to comments.