Strength:
Find a 1RM OHS
Conditioning:
Part A.
30 Clean & Jerks (135/95 or 65% 1RM)
Part B.
3 min AMRAP of Double Unders
2/9/16
Strength:
A1. Ring Dips or Close Grip Bench Press: 4×6-9
A2. Single Arm DB Row: 4×6-9
Conditioning:
5 Rounds:
- 5 Box Jumps
- 5 Burpees
- 100m Sprint (indoors – 4 lengths of gym)
**Record fastest and slowest split
**Rest as needed
2/8/16
Strength:
Back Squat: 5x (1-5) @ 85%
*Go up by 10# if you completed all 5×5 last week
Conditioning:
3 Rounds:
- 1 min AMRAP KBS (70/55)
- 1 min Rest
then,
3 Rounds:
- 1 min AMRAP Walking Lunges (70/55)
- 1 min Rest
2/7/16
Open Gym today from 10AM – 12PM!
2/6/16
CrossFit Open:
Don’t forget to register for the 2016 CrossFit Open. Register with Hardware CrossFit as your affiliate and team! Week one begins 2/25/16.
Today’s Schedule:
- 9AM – Foundations
- 10AM – CrossFit
- 11AM – CrossFit
- 12PM – Olympic Lifting
Focus of Today’s Foundations:
- Deadlift
- KBS
- Rowing
CrossFit Conditioning:
Partner “Sisson”
Each team of 2, will work to complete:
20 min AMRAP:
- 1 Rope Climb
- 5 Burpees
- 200m Run
*If you’ve got a 20lb vest or body armorm wear it.
**Each athlete completes one full round at a time
2/5/16
CrossFit Open:
Don’t forget to register for the 2016 CrossFit Open. Register with Hardware CrossFit as your affiliate and team! Week one begins 2/25/16.
Strength:
Front Squat: Find a 1RM with 5 sec in the bottom and 12 secs at the top
then,
Front Squat: 3×3 @ 85% of today’s 1RM (same tempo – 5 secs in bottom, 12 secs at top)
Conditioning:
*Score is your total # of reps from AMRAPs
3 min:
- 500m Row
- AMRAP Burpees Over Rower
1 min rest/transition
3 min:
- 400m Run
- AMRAP CTB Pull Ups
1 min rest/transition
3 min:
- 30 KBS (70/55)
- AMRAP Thrusters (95/65)
2/4/16
CrossFit Open:
Don’t forget to register for the 2016 CrossFit Open. Register with Hardware CrossFit as your affiliate and team! Week one begins 2/25/16.
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:
- Strict Press
- Push Press
- Push Jerk
2/3/16
CrossFit Open:
Don’t forget to register for the 2016 CrossFit Open. Register with Hardware CrossFit as your affiliate and team! Week one begins 2/25/16.
Strength:
A1. Ring Dips or Close Grip Bench Press: 4×6-9
A2. Single Arm DB Row: 4×6-9
Conditioning:
6 Rounds:
- 20 Walking Lunges (70/55)
- 5 HSPU (scale is 5 Push Press @ 90% Strict Press 1RM)
2/2/16
CrossFit Open:
Don’t forget to register for the 2016 CrossFit Open. Register with Hardware CrossFit as your affiliate and team! Week one begins 2/25/16.
Strength:
Snatch Balance: 5×3
Conditioning:
10 min AMRAP:
- 5 Power Snatches (70-75% 1RM)
- 50 Double Unders
**Rx+ if you do all the DU’s unbroken