WOD

Friday, 6/22/2018

 

STRENGTH

 

Strict Press: 

  • Find a 10RM, then drop 10% and perform 2×10

 

Deadlift:

  • Find a 10RM, then drop 10% and perform 2×10

 

 

CONDITIONING:

 

FOR TIME:

50 Thrusters (95/65)

50 Pull Ups

Thursday, 6/21/2018

 

 

Today’s Schedule:

 

6:00AM – OPEN GYM

9:00AM – OPEN GYM

5:30PM – OPEN GYM

6:30pm – OLYMPIC WEIGHTLIFTING

7:30PM – FOUNDATIONS

 

Focus of Today’s Foundations:
  • Snatch
  • Box Jump

Wednesday, 6/20/2018

 

STRENGTH

 

Find a max for the following complex:

1 Power Clean + 2 Hang Squat Cleans + 3 Front Squats

 

 

CONDITIONING

 

FOR TIME: 

60 Box Jumps or Step Ups (24/20)

400m Suitcase Carry (70/53)

60 V-Ups

*** If/When you switch hands or set the kettle bell down during the suitcase carry, you must complete 10 Goblet Squats before continuing your the 400m carry. ***

Tuesday, 6/19/2018

 

 

STRENGTH

 

Weighted Pull Up: 

  • Find a 10RM, then drop 20lbs and perform 2×10

 

Bench Press:

  • Find a 10RM, then drop 10% and perform 2×10

 

CONDITIONING:

 

PARTNER WOD!

 

In teams of 2, complete the following:

5:00 AMRAP Assault Bike Calories

5:00 AMRAP Rowing Calories

5:00 AMRAP 200m Sprints

(Order is determined by Coach)

Monday, 6/18/2018

 

STRENGTH

 

BACK SQUAT: 

  • Find a 10 Rep Max
  • -10% for 2×10

 

 

CONDITIONING

 

Alternating EMOM for 5 Rounds (15min)

 

  1. 30 Double Unders
  2. 15 Russian Kettle Bell Swings (70/53)
  3. Max Cal Bike or Row

Sunday 6/17/2018

 

Happy Fathers Day to the many fathers at Hardware CrossFit! There are many wonderful fathers among the Hardware coaches and members but we’re wishing an extra special Fathers Day to the big man himself, George Fairley. Cora Jane arrived just in time for George to be celebrating his very first Fathers Day today!

 

REMINDER: YOGA is cancelled today.

 

Today’s Schedule

 

10:00AM – 12:00PM: OPEN GYM

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