9/21/16

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Strength:

A. Strict Press:

  • 5 @ 75% TM
  • 3 @ 85%
  • 1+ @ 95%

B. Single Arm DB Row: 3×8

Conditioning (Practice):

RX:
4 Rounds:

  • 1 min AMRAP of Muscle Ups*
  • 1 min AMRAP Double Unders
  • 1 min Rest

*Athletes that can do 10 Strict Pull Ups and 10 Strict Dips should work on developing MU Progressions
Scaled:
2 Rounds:

  • 1 min AMRAP Strict Dips or Push Ups
  • 1 min AMRAP Double Unders
  • 1 min Rest
  • 1 min AMRAP Pull Ups or Ring Rows
  • 1 min AMRAP Double Unders
  • 1 min Rest
Mobility:

Foam Roll Lats

9/20/16

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Test:

3 min AMRAP Double Unders

Strength:

Find a 1RM Hang Clean (Squat or Power)

Conditioning (Practice):

(20 min cap)

  • 800m Run, 1000m Row, 50 cal Bike*
  • 10 Power Cleans (185/135 or 70%)
  • 800m Run, 1000m Row, 50 cal Bike*
  • 30 TTB (Scale = 60 Sit Ups)
  • 800m Run, 1000m Row, 50 cal Bike*
  • 50 RKBS (70/53)

*Athletes must complete each of the run, row, and bike (the order within the workout doesn’t matter)

Mobility:

Banded Couch Stretch: 1-3 mins each leg

9/19/16

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First Ascent Rock Climbing

A big thank you to Katy and Sarah for organizing the field trip to First Ascent in Avondale. It was a blast, and something we will definitely be doing again! How are everyone’s forearms feeling today??

Strength:

Back Squat:

  • 5 @ 75% TM
  • 3 @ 85%
  • 1+ @ 95%
Conditioning (Competition):

For Time:

  • 21 Thrusters (95/65)
  • 50 Double Unders (Scale to 1/3 the reps that you got in your 3 min AMRAP test)*
  • 15 Thrusters
  • 50 Double Unders
  • 9 Thrusters
  • 50 Double Unders

*3 min AMRAP of Double Unders: If you didn’t complete this test last week, please complete before doing today’s WOD, so you can determine the # of DU’s that you should choose for your rep scheme.

Mobility:

A. Static Stretch for Ankle: 1-3 mins each leg
B. Foam Roll for Ankle Mobility: 1-3 mins each leg
 
 

9/18/16

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Open Gym today from 10AM – 12PM!
Yoga meets today at 12:30PM!

9/17/16

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Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Thrusters
  • Wall Balls
  • Double Unders
Conditioning (Practice):

Teams of 2, one person completing one full round at a time
8 Rounds:
2 min to complete the following:

  • 7 Push Press
  • 7 TTB
  • 7 Burpees
  • AMRAP Double Unders

9/16/16

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Anniversary Party

Hardware CrossFit will be hosting its “4 Year Anniversary/Farewell to Sangeeta” party at Norse Bar on Friday, September 16th at 8:00PM (TONIGT!).  Please feel free to bring friends and family. We will be providing some Smoke Daddy’s BBQ with some vegetarian options. Bring your appetite!

Strength:

A. Bench Press:

  • 3 @ 80% TM
  • 3 @ 85%
  • 3+ @ 90%

B. Deadlift

  • 3 @ 80% TM
  • 3 @ 85%
  • 3+ @ 90%
Conditioning (Competition):

For Time:

  • 1000m Row, 800m Run, or 50 Cal Bike
  • 30 OHS (95/65)
  • 12 Muscle Ups
Optional Strength Work:

(before or after class)
Back Squat @ 75% TM: Perform 35 reps in as few sets as possible (Pause for 5 secs at the bottom of the 1st rep of each set)

Mobility:

A. Static Stretch for Ankle: 1-3 mins each leg
B. Foam Roll for Ankle Mobility: 1-3 mins each leg

9/15/16

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Anniversary Party

Hardware CrossFit will be hosting its “4 Year Anniversary/Farewell to Sangeeta” party at Norse Bar on Friday, September 16th at 8:00PM.  Please feel free to bring friends and family. We will be providing some Smoke Daddy’s BBQ with some vegetarian options. Bring your appetite!

Today’s Schedule:
  • 6AM – Open Gym
  • 9AM – Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  • Air Squat
  • Back Squat
  • Front Squat

9/14/16

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Anniversary Party

Hardware CrossFit will be hosting its “4 Year Anniversary/Farewell to Sangeeta” party at Norse Bar on Friday, September 16th at 8:00PM.  Please feel free to bring friends and family. We will be providing some Smoke Daddy’s BBQ with some vegetarian options. Bring your appetite!

Technique:

A. 3 min AMRAP of Double Unders
B. Handstand Technique (Wall Walks, Handstand Hold, Handstand Walk, Headstand)

Conditioning (Competition):

Open WOD 13.4
7 min AMRAP:

  • 3 C&J (135/95)
  • 3 TTB
  • 6 C&J
  • 6TTB
  • 9 C&J
  • 9 TTB

increasing by 3 reps each round

Mobility:

Foam Roll Lats

9/13/16

Anniversary Party

Hardware CrossFit will be hosting its “4 Year Anniversary/Farewell to Sangeeta” party at Norse Bar on Friday, September 16th at 8:00PM.  Please feel free to bring friends and family. We will be providing some Smoke Daddy’s BBQ with some vegetarian options. Bring your appetite!

Strength:

A. Strict Press:

  • 3 @ 80% TM
  • 3 @ 85%
  • 3+ @ 90%

B. Ring Rows: 3 x 5-9

Conditioning (Practice):

3 Rounds:

  •  7 Muscle Ups (Scale is MU Progression, or 7 Strict Pull Ups/7 Strict Ring Dips)
  • 400m Run
Mobility Extra:

Banded Couch Stretch: 1-3 minutes each leg

9/12/16

Announcements:
  1. Congrats to Darcy, Gillen, and Jessica for their efforts at the Granite Games over the weekend. 16th place! Nice job, Team Hardware!
  2. Hardware CrossFit will be hosting its “4 Year Anniversary/Farewell to Sangeeta” party at Norse Bar on Friday, September 16th at 8:00PM.  Please feel free to bring friends and family. We will be providing some Smoke Daddy’s BBQ with some vegetarian options. Bring your appetite!
Strength:

Back Squat:

  • 3 @ 80% TM
  • 3 @ 85%
  • 3+ @ 90%
Conditioning (Practice):

12 min AMRAP:

  • 15 KBS (70/53)
  • 15 Wall Balls (20/14)
  • 50 Double Unders (Scale = 2 min AMRAP of Double Unders)
Mobility Extra:

A. Static Stretch for Ankle: 1-3 mins each leg
B. Foam Roll for Ankle Mobility: 1-3 mins each leg