Month: April 2017

(Photo Credit – Chris Leh)

HWCF Bowling Night @ Timber Lanes!

All 21+ and over are welcome to join us for a Bowling Night at  Timber Lanes! Saturday, April 15th from 9pM – 12AM!

Strength:

A1. Weighted Chin Ups: 3RM, then -20# for 4×3
A2. Weighted Dips: 3RM, then -20# for 4×3
or, if you can’t do chin ups and dips –
A1. Bilateral DB Row: 3-4×8
A2. Weighted Push Ups:3-4×8

Conditioning (Test):

3 Rounds:

• 1 min AMRAP RKBS (70/53)
• 1 min AMRAP Row or Bike for cals
• 1 min AMRAP V-Ups

After Class Mobility:

Banded Overhead Distraction (for shoulders): 1-3 mins each arm

(Photo Credit – Chris Leh)

HWCF Bowling Night @ Timber Lanes!

All 21+ and over are welcome to join us for a Bowling Night at  Timber Lanes! Saturday April 15th from 9AM – 12PM!

Yoga is Canceled this Sunday 4/16/17

Strength:

Back Squat: 3RM, then -10% for 4×3

Conditioning (Test):

8 min AMRAP:

• 7 Burpee Box Jumps (24/20)
• 30 Double Unders (90 singles)

Extra:

Midline Work –
3 Rounds:

• 10 – 60 sec Hollow Hold
• 10 – 60 sec Superman Hold

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

(Photo Credit – Chris Leh)

HWCF Bowling Night @ Timber Lanes!

All 21+ and over are welcome to join us for a Bowling Night at  Timber Lanes! Saturday April 15th from 9AM – 12PM!

Focus of Today’s Foundations:

• Front Squat
• Air Squat
• Back Squat

Strength:

Find a 1RM Jerk

Conditioning (Practice):

3 Rounds:

• 10 Clean & Jerks (155/105)
• 15 TTB
• 40 Double Unders
• 400m Run

(17 min cap)

 

(Photo Credit – Chris Leh)

HWCF Bowling Night @ Timber Lanes!

All 21+ and over are welcome to join us for a Bowling Night at  Timber Lanes! Saturday April 15th from 9AM – 12PM!

Strength:

A. Split Squats w/ 1 sec pause at the bottom of each rep: 4×8 (each leg)
B. RDL @ 40×0 Tempo: 4×5

Conditioning (Test):

Performance
5 Rounds:

• 3 Muscle Ups
• 15 KBS (70/55)

(10 min cap)
Fitness
10 min AMRAP:

• 10 Ring Rows
• 10 Burpees
• 15 KBS (53/35)

(Photo Credit – Chris Leh)

HWCF Bowling Night:

Join us Saturday night from 9PM – 12PM at Timber Lanes! We’ve got some lanes reserved for those 21+.  The bar is cash only. Curious to see which team one the 2017 CrossFit open?? Winners will be announced at the Bowling Night!

Focus of Today’s Foundations:

• Clean
• Rowing
• Box Jumps

Olympic Lifting:

A. Snatch: 50%x3, 60%x3, 70%x3, 75%x3, (80%x1)x5
B.Clean: 50%x3, 60%x3, 70%x3, 75%x3, (80%x1)x5
C. Jerk: 50%x3, 60%x3, 70%x3, 75%x3, (80%x1)x5
D. Snatch Pulls:3×3 @ 85%

(Photo Credit – Chris Leh)

Strength:

Find a 1RM OHS

Conditioning (Practice):

Teams of 3 complete a 4500m Row (rotate every 500m)
or
Teams of 3 complete 200 cal Bike
(18 min cap)

(Photo Credit – Chris Leh)

HWCF Bowling Night @ Timber Lanes!

All 21+ and over are welcome to join us for a Bowling Night at  Timber Lanes! Saturday April 15th from 9AM – 12PM!

Strength:

A1. Weighted Chin Ups: 5RM, then -20# for 4×5
A2. Weighted Dips: 5RM, then -20# for 4×5

Conditioning (Practice):

12 min AMRAP:

• 15 TTB
• 20 Box Jumps/Step Ups
• 200m Sandbag Carry (as heavy as possible without dropping)

Strength:

Back Squat: 5RM, then -10% for 4×5

Conditioning (Practice):

3 Rounds:

• 10 Strict Press (70% or heavier than last week)
• 400m Run, 500m Row, or 20 cal Bike

then,
100 Double Unders (200 Singles)

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