3/1/14

Reminder:

There is a Foundations Class today at 9AM!

Conditioning:

CrossFit Open 14.1
10 min AMRAP:

  • 30 Double Unders
  • 15 Power Snatches (75/55)

Please review movement standards for the Open workout: here
If you haven’t signed up for the CrossFit Open by now, hopefully  after seeing the workout done in the gym today, you will be encouraged to do so!

2/28/14

Strength:

Bench  Press:

  • Find a 10RM
  • 10 @ 95% of 10RM
  • 10 @ 90% of 10RM
Conditioning:

For time:

  • 1 K Row
  • 30 Thrusters (95/65)
  • 30 TTB
Extra:

Pull ups: 3xME

2/27/14

Reminder:

There is still time to sign up for the CrossFit Open! The first workout is announced tonight at 7PM. You can register and find more information about the CrossFit Open and Games here. Remember when you register to put Hardware CrossFit as both your AFFILIATE and TEAM.

Strength:

Make Up Strength, or
3 Rounds of the following complex:
3 Hang Clean Power Clean (above knee) + 2 Hang Squat Clean (above knee)

Conditioning:

6x200m Sprint
*each sprint starts on the 2:30 mark

2/26/14

Strength:

Weighted Dips/Push Ups:

  • Find 10RM
  • 10 @ 95% 10RM
  • 10 @ 90% 10RM
Conditioning:

8 min AMRAP:

  • 7 Muscle Ups (Scaled = 17 burpees)
  • 15 Push Press (95/65)
  • 20 Wall Balls (20/14)

2/25/14

Reminder:

The first workout of the  CrossFit Open will be announced this Thursday @ 7PM CST. We will be doing the Open workout Saturday during class.

Strength:

A. Snatch Grip Deadlift:

  • 10 @ +5# from last week’s 10RM
  • 10 @ 95% of 10RM
  • 10 @ 90% of 10RM

B. Weighted Pull Ups:

  • 10 @ +5# from last week’s 10RM
  • 10 @ 95% of 10RM
  • 10 @ 90% of 10RM
Conditioning:

10 min AMRAP:

  • 30 KBS (55/35)
  • 30 Box jumps/step ups (24/20)

2/24/14

Reminder:

The CrossFit Open starts this week! The first workout will be announced this Thursday night, and as of now we plan to do the Open workout during classes on Saturday. If you cannot attend class on Saturday, but need to complete the open workout you may do the workout on your own (with a judge) Friday during the conditioning portion of class or Sunday during Open Gym. If you haven’t signed up yet, there is still time, just click here.

Strength:

Back Squat:

  • 10 @ +5# from last week’s 10RM
  • 10 @ 95% of 10RM
  • 10 @ 90% of 10RM
Conditioning:

4 Rounds:

  • 25 Double Unders
  • 15 Front Squats (95/65)
  • 10 HSPU

Then, 50 Burpees
(20 min cap)

2/23/14

Open gym today from 10-12PM!

2/22/14

DSC_0537
 
To glove or not to glove?

Strength:

15 mins to find a 1RM Snatch

Conditioning:

For Time:

  • 50 KBS (55/35)
  • 50 OHS (95/65)
  • 50 Pull Ups

2/21/14

DSC_0497
Strength:

Find 1RM Bench Press

Conditioning:

10 min AMRAP:

  • 30 Double Unders
  • 15 Push Press (75/55)
Extra:

GHR’s: 3xME
 

2/20/14

DSC_0441

Reminder:

Sign up with Team Hardware CrossFit for the CrossFit Open. The first workout is announced next Thursday (2/27)! Sign up here. There is a $20 registration fee paid directly to CrossFit (not us). If you’re wondering if it’s worth it…it is. This is a great opportunity to test yourself and find out exactly what you are capable of.

Strength:

Make Up Strength, or
Hang Muscle Clean (above knee): 3×5

Conditioning:

10 Rounds:
Every 1:30, complete

  • 100m Sprint
Post WOD:

L-Sits: 3xME