6/20/14

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Reminders:

We are hosting CrossFit Shoreside tonight in a little throwdown! The cost is $10 to compete. The event starts at 8:15PM and will run until 10PM.Even if you’re not looking to compete, please come down, have a drink, and support your fellow HWCF athletes! We have a room reserved at Jerry’s Sandwiches in Andersonville  for after!

Throwdown Workout:

Event #1: Snatch Ladder

  • Women’s weight 35# – 125# (successful attempt at 125# complete ME OHS) 8:15PM
  • Men’s weight 65# – 205# (successful attempt at 205# complete ME OHS) 8:45PM

Event #2: In 8 mins, complete

  • 800m Run
  • AMRAP of:
    • 8 TTB (16 Situps = scaled)
    • 16 Walking Lunges (45/25)
Strength:

Deadlift: 5-3-1+
75% – 85% – 95%

Conditioning:

8 min AMRAP:

  • 2 Rope Climbs (15 Pull Ups)
  • 20 Ball Slams (20/14)
  • 25 Box Jumps/Step Ups
Extra:

Back Squats: 3×10 @ 75% TM
or,
Split Squats: 3×8 @ 3110 Tempo
 

6/19/14

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Reminders:
  • Olympic Lifting class meets tonight at 6:30PM
  • Friday Night Lights is tomorrow! Don’t forget to sign up at the gym. $10 cash at the door to compete.
Strength:

Make Up Strength

Conditioning:

3 Rounds:

  • 15 cal Row
  • 10 Burpees over Rower
Olympic Lifting:

A. 1 Snatch Pull + 2 HAK Snatch: 5×3
B. 1 Clean Pull + 2 HAK C&J: 5×3

6/18/14

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Reminders:

Sigh up for Friday Night Lights! This Friday, we will be competing against the members of CrossFit Shoreside. Registration at 8:00PM, workout begins at 8:30PM.

Strength:

A. Bench Press: 5-3-1+
75% – 85% – 95%
B. Weighted Pull Ups: 5-3-1+
75% – 85% – 95%

Conditioning:

12 min AMRAP:
5-10-15-20-25…

  • Wall Balls
  • KBS
  • Pull Ups
Extra:

Strict Press: 3×10 @ 75% TM (do this if you missed Monday)

6/17/14

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Reminder:

We are hosting Friday Night Lights this Friday at 8:00PM. We will be competing against CrossFit Shoreside, and there will be both an RX and Scaled division, so that all can participate. There is a sign up sheet next to the whiteboard! Even if you aren’t looking to participate, please come out and support your fellow HWCF athletes. We will head out for some drinks after, so it will be a fun night!

Skill Work:

Row/TTB Technique

Conditioning:

In teams of 2, work to complete the following:

  • 2000m Row
  • 1.5 mile Run with med ball (20/14)
  • 100 TTB

*The work can be completed in any order, however one partner is working at a time

Extra:

Seated DB External Rotation @ 3010 Tempo: 4×8
 

6/16/14

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Reminders:

This Friday night at 8:00PM we will be hosting Friday Night Lights with CrossFit Shoreside. The workout will be announced in this week, but look for a sign up sheet at the gym. The workout will start at 8:30PM and we will likely head over to Fireside for some food and drinks after.

This Week’s Schedule:

Regular schedule this week. Olympic Lifting will meet on Thursday at 6:30PM and Saturday at 12:00PM.

Strength:

Back Squat: 5-3-1+
75% – 85% – 95%

Conditioning:

“Diane”
21-15-9

  • Deadlifts (70%TM)
  • HSPU or Strict Press @ 75% TM

 
 

6/15/14

Open Gym Today!!! Feel free to stop in from 10:00AM-12:00PM.

6/14/14

Reminders:

Today’s schedule is as follows:

  • 9aM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Strength/Skill:

Rope Climbs: 6 Ascents (with legs/legless/l-sit)

Conditioning:

“Helen”
3 rounds:

  • 400m Run
  • 21 KBS (55/35)
  • 12 Pull Ups

6/13/14

Reminders:

Save the date for next Friday, 6/20, for Friday Night Lights. We will be “throwing down” with CrossFit Shoreside at 8:00PM. A Sign up sheet will be available next week!

Saturday’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Strength:

Deadlift: 3-3-3+
70% – 80% – 90%

Conditioning:

For Time:

  • 40 Back Squats (70% TM)**
  • 40 Ring Dips or 17 Muscle Ups (scale = 40 push ups)

**At the end of the workout, perform 10 burpees for each time you racked the bar during the completion of the 40 back squats
**Your recorded time will be when you complete your last burpee

6/12/14

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Reminder:

Olympic Lifting class meets tonight at 6:30PM.

Strength:

Make Up Strength

Conditioning:

Tabata:

  • Row (meters)
  • Double Unders
  • Sit Ups

Perform 8 rounds per station (20 secs work/10 sec rest), no rest between stations, score each component separately

Olympic Lifting:

A, 2 Clean Pulls +2 Hang (above knee) C& J: 5×4
B. Jerk 4×3

6/11/14

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Announcements:

We will be hosting Friday Night Lights on Friday, 6/20/14, at 8:00PM! Our friends at CrossFit Shoreside will be joining us yet again, so free up your evening for a WOD and hang out after. More details and sign ups for the event will be coming early next week.

Moster Series:

This past weekend Tom P., Tommy, Owen, George, Farah, Carolyn T., and Jess competed up in Wisconsin at the Midwest Monster. Hardware had a great showing. Here are the highlights:

  • Farah – 1st Place Women’s Scaled
  • Jess – 2nd Place Women’s RX
  • Owen – 1st Place Men’s RX
  • George – 1st Place Men’s Elite
  • Owen, Tommy, and Tom P. had a 1,2,3 finish in Event #1
  • Farah swept the CrossFit events on Sunday, winning 1st in all 3
  • Reggie & Teagan were the ultimate dog cheering squad
Strength:

1 Power Snatch + 1 OHS + 2 Snatches: 5×4 (1+1+2)

Conditioning:

10 min AMRAP:

  • 20 Alternating KB Lunges (55/35)
  • 20 KBS (55/35)
  • 20 Burpees