7/22/15

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Strength:

EMOM for 8 mins:

  • 1 Power Snatch
  • 1 OHS
  • 1 Squat Snatch
Conditioning:

Part A:
“Isabel” (14 min cap)

  • 30 Snatches for time (135/95 or 60% 1RM)

Part B:
At the 14 min mark – 3 min AMRAP of Double Unders

7/21/15

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Reminders:
  • Endurance meets tonight at 7PM!
Strength:

A1. Strict Press: (Use TM)

  • 5 @ 75%
  • 3 @ 85%
  • 1+ @ 95%

A2. Weighted Pull Ups: 3×8

Conditioning:

Scaled:

  • 21 Power Cleans (65%)
  • 2 min AMRAP Strict Push Ups
  • 2 min AMRAP Strict Pull Ups/Jumping Pull Ups
  • 800m run

Score = Total Time
RX:

  • 21 Power Cleans (205/135)
  • 15 HSPU
  • 9 Muscle Ups
  • 800m Run

 

7/20/15

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Coach Tommy!

Have you heard the news?! Tommy Y. is now an HWCF Coach! Tommy attended and passed his L1 CrossFit Certification, and completed a 40 hour internship at Hardware. Welcome to the team, Tommy!

Strength:

Back Squat: (Use TM)

  • 5 @ 75%
  • 3 @ 85%
  • 1+ @ 95%
Conditioning:

4 Rounds:

  • 24 Goblet Lunges (55/35)
  • 400m Run

7/19/15

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Open Gym is today from 10AM – 12PM
Yoga is back! 12:30PM today with Melissa DiLeonardo!

7/18/15

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Reminders:
  • Endurance meets at 9:00AM for their long run. All HWCF members are welcome to attend, even if you’re not signed up for the program.
  • Yoga is back – tomorrow at 12:30PM!
  • Olympic Lifting meets today at 12:00PM!
Conditioning (first):

With a partner, complete the following, with one person working at a time:
15 min AMRAP:

  • 5 Snatch (70% 1RM)
  • 5 Box Jumps (high)
  • 200m Run

**One person completes one full round at a time

Strength:

Deadlift: (Use TM)

  • 3 @ 80%
  • 3 @ 85%
  • 3+ @ 90%

7/17/15

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Strength:

Bench Press: (Use TM)

  • 3 @ 80%
  • 3 @ 85%
  • 3+ @ 90%
Conditioning:

6 min AMRAP:

  • 400m Run
  • 21 Wall Balls (20/14)
  • 12 TTB

2 min Rest, then
6 min AMRAP:

  • 400m Run
  • 21 Burpees
  • 12 Pull Ups

7/16/15

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Reminders:
  • Endurance meets tonight at 7:00PM
  • Yoga is back – this Sunday at 12:30PM!
Thursday’s Skill:

Prowler Push: 400m for time (90-180#)

7/15/15

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Strength:

A1. Strict Press (Use TM)

  • 3 @ 80%
  • 3 @ 85%
  • 3+ @ 90%

A2. Weighted Pull Ups: 3×4

Conditioning:

3 Rounds: (15 min cap)

  • 7 Muscle Ups (scale is 10 Push Ups/10 Pull Ups)
  • 25 OHS (95/65)

7/14/15

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Reminders:
  • Endurance meets tonight at 7:00PM
  • Yoga is back – this Sunday at 12:30PM!
Strength:

EMOM for 8 mins

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

“Grace” (10 min cap)
30 Clean & Jerks for time (145/95)

7/13/15

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Strength:

Back Squat: (Use TM)

  • 3 @ 80%
  • 3 @ 85%
  • 3+ @ 90%
Conditioning:

In 12 minutes, complete the following:
5 Rounds:

  • 5 Back Squat (225/155)**Advanced athletes pull from floor
  • 200m Run

then,
AMRAP of:

  • 10 Deadlift (225/155)
  • 400m Run