6/11/13

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The Hardware CrossFit logo as watermelon art. Joe U. has quite the artistic vision.
 
Back Squat: 4×5
 
For Time:

  • 15 Deadlifts (225/185)
  • 20 Burpees
  • 800 m Row/Run
  • 12 Deadlifts(225/185)
  • 20 Burpees
  • 800 m Row/Run
  • 9 Deadlifts (225/185)
  • 20 Burpees

**20 min time cap
 
Extra:
10 mins to work on goals

6/10/13

A1. Weighted Pull ups: 3×8 (1 min)
A2. Press: 3×5 (1 min)
 
8 Min AMRAP of:

  • 5 power snatches (135/95) 60% 1RM
  • 10 wall balls
  • 20 Lateral jumps over the bar

 
Extra: Powel Raise: 3×10

6/9/13

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Open Gym today from 12PM – 2PM

6/8/13

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Front Squat: 4×3
 
For Time:

  • 2000m Row
  • 100 Double Unders
  • 50 Burpees
  • 30 KBS (55/35)

6/7/13

Skill Work:
Rope Climbs or Pull Ups
 
Teams of 2 work to complete this 3 part series:
#1 12 mins to find 3RM OHS
2 min rest
#2 4 mins for you and your partner to establish 1 set of max pull ups (strict or kipping)
#3 4 min AMRAP of ME Thrusters (95/65) **One partner working at a time
 
 
Don’t forget we are having a cookout tonight after the 6:30PM class! We will provide burgers and brats. Please bring friends, family, and a dish to share! BYOB.
 
 

6/6/13

Rest/Make Up Day
 
Remember, we have a cookout tomorrow at 7:30PM. Feel free to bring friends, family, and a dish to share.
 

6/5/13

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Neal and Jessica doing the posted, “Extra” work after the workout.  They’re excited about all the gains they are making in their training.
5×1 of the following:
1 Deadlift
3 Hang clean pull
1 Hang squat clean
2 split jerks
 
7 min AMRAP of:
7 Front squats
7 KBS (55/35)
 
Extra:
GHRs: 3×10
 
 
 

6/4/13

4 Rounds:

  • 1 Snatch Pull
  • 1 Hang Snatch Pull
  • 2 Hang Squat Snatches

 
21-15-9

  • Bench Press (BW/75% BW)
  • Pull Ups

0r,
12 min AMRAP:

  • ME Push Ups
  • ME Pull Ups

 

6/3/13

Back Squat: 4×5
 
12 min AMRAP:

  • 400m Run
  • 10 HSPUs

 
Extra:
Hip extensions: 3×10
 

6/2/13

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Gym is closed today.