2/28/15

DSC_0162
 

Reminders:
  • We are completing Open WOD 15.1 today. Hopefully you all have signed up for a heat here. If not, no worries, please show up and we will assign you a heat. Throughout the Open, Saturdays won’t be the typical 10AM/11AM class style. We will hold a workout briefing and group warmup at 10AM, but beyond that, warmups must be done on your own. We will post a suggested warm up each week.
  • Today: 10AM – Warmup/Workout standards briefing. 15.1 heats begin at 10:20 and run every 20 mins.
  • Olympic Lifting will meet today at 12PM
  • Yoga is cancelled tomorrow. It will resume next Sunday, 2/8.
15.1

9 min AMRAP:

  • 15 TTB
  • 10 Deadlift (115/75)
  • 5 Snatch (115/75)

then, immediately following:
6 minutes to establish a 1RM Clean & Jerk

2/27/15

DSC_0167
 

CrossFit Open: 15.1

15.1 Heat Sign Up
As you all know, we will be completing 15.1 on Saturday during class. If you plan on attending, please sign up for a heat in the linked document. At 10:00 we will have a briefing on the workout standards. We will have a suggested warmup, but it is to be performed on your own. Please note, that this will likely be how Saturdays will be run throughout the CrossFit Open.
There will only be ONE standards briefing @ 10AM. There will not be one during the 11AM class.

Reminders:
  • Yoga is CANCELLED this Sunday 3/1/15. It will resume again next Sunday!
  • Sign Up for a heat from Open WOD 15.1!
  • Olympic Lifting meets tomorrow at 12PM!
Strength:

Front Squat: 3×3

Conditioning:

8 min AMRAP:

  • 7 Front Squats (165/110)
  • 7 Pull Ups

 

2/26/15

DSC_0125
 

Reminders:
  • CrossFit Open – Begins today! The Open is (1) workout a week for (5) weeks. The first workout is announced tonight at 7:00PM! There’s still time to sign up. Head over to games.crossfit.com, and remember to register under Hardware CrossFit!
  • Olympic Lifting meets tonight at 6:30PM
  • The 7:30PM class will be Open WOD/Open Gym
  • We will be doing the Open WOD during Saturday classes
Strength:

Make Up Strength

Conditioning:

3 Rounds:

  • 1 min AMRAP Groiners (RT leg + LT leg = 1 rep)
  • 1 min AMRAP Row for Calories
  • 1 min AMRAP 5M Run (rig to turf)

 

2/25/15

Reminders:
  • CrossFit Open – We have decided to add Thursday @ 7:30PM as an additional time to complete the week’s Open WOD. The 7:30PM class on Thursday will also run as an Open Gym, for those who do not wish to complete the Open WOD, but still want to work out at this time. Please note, we hope everyone tries to complete the Open WOD on Saturday if possible, and use the Thursday night option only if need be!
Strength:

6 Rounds: (Every 2:00)

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

Open WOD 13.4
7 Minute AMRAP of:
3-6-9-12-15-18-21…

  • Clean & Jerk (135/95)
  • TTB

2/24/15

DSC_0225
 

Reminders:
  • CrossFit Open – First workout is announced this week! There are 25 people already registered. Join us as we complete these workouts on Saturdays! If you can’t make it to class on Saturday, don’t worry. We will make sure you get the Open WOD done during the week!
  • Heads up – Yoga is cancelled this Sunday 3/1/15. Please plan accordingly. Yoga will resume the following week (3/8/15).
Strength:

A1. Single Arm DB/KB Press: 4×7-10 (each arm)
A2. Single Arm DB/KB Row: 4×7-10 (each arm)

Conditioning:

For Time:

  • 500m Row
  • 40 Burpees
  • 30 TTB
  • 20 Pull Ups
  • 100 Double Unders
Extra:

Bench Press: 3×8
 

2/23/15

DSC_0207
 

Reminders:
  • SFH will be in TONIGHT sampling products from 5:30PM – 8:30PM! Be sure to check out some of their products before or after your workout, and let us know what you’d like to see us carry at Hardware CrossFit
  • CrossFit Open – First workout is announced this week! There are 21 people already registered. Join us as we complete these workouts on Saturdays! If you can’t make it to class on Saturday, don’t worry. We will make sure you get the Open WOD done during the week!
Strength:

1 1/4 Back Squat: 4×6

Conditioning:

5 Rounds:

  • 1 min AMRAP RKBS (70/55)**
  • 1 min Rest

RX:
Perform 10 burpees for every round you are unable to complete 30 RKBS in the 1:00 of work
Scaled:
No burpee penalty. The goal is quality reps with a challenging weight.

2/22/15

DSC_0199
Join us for Open Gym from 10AM – 12PM and Yoga @ 12:30PM today!

2/21/15

DSC_0153
Reminders:
  • The CrossFit Open starts next week! Make sure to register before 2/28, when we will be completing Open WOD 15.1 during classes on Saturday.
  • Foundations Class meets today @ 9AM
  • Olympic Lifting meets today @ 12PM
  • Yoga meets tomorrow @ 12:30PM
Conditioning:

“Filthy Fifty”

  • 50 Box Jumps/Step Ups (24/20)
  • 50 Jumping Pull Ups
  • 50 KBS (35/26)
  • 50 Walking Lunge Steps
  • 50 Knees to Elbow
  • 50 Push Press (45/35)
  • 50 Back Extensions/Supermans
  • 50 Wall Balls (20/14)
  • 50 Burpees
  • 50 Double Unders

2/20/15

DSC_0134
Reminders:
  • The CrossFit Open starts next week! Make sure to register before 2/28, when we will be completing Open WOD 15.1 during classes on Saturday. If you can’t make it in on Saturday, we will find a time for you to make up the workout!
  • Foundations Class meets this Saturday 2/21 @ 9AM
  • Yoga meets Sunday @ 12:30PM
Strength:

Back Squat: 3×10 @ 70-75%

Conditioning:

12 min AMRAP:

  • 5 Hang Power Cleans (155/110)
  • 7 Ring Dips (sub Strict or Plyo Push Ups)
Extra:

Hip Extensions: 4×10 @ 2012 tempo
 

2/19/15

DSC_0111
Reminders:
  • The CrossFit Open starts next week! Make sure to register before 2/28, when we will be completing Open WOD 15.1 during classes on Saturday.
  • Foundations Class meets this Saturday 2/21 @ 9AM
  • Olympic Lifting meets tonight at 6:30PM
Strength:

Make Up Strength

Conditioning:

Not for Time (For Quality)
3 min Handstand Hold**
**Every time you come down from the HS, perform 20 Hollow Rocks