2/7/13

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Rest/Make Up Day
 
The CrossFit Open is less than a month away! Who’s ready? We are encouraging everyone to sign up. You can register here. Make sure to put Hardware CrossFit as your affiliate and also add yourself to the Hardware CrossFit team.

2/6/13

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A. Front Squat 3×5
B. Romanian Deadlift 3×8
 
For Time:

  • 500m Row
  • 25 Thrusters (115/75)
  • 25 Burpees

 
Extra:
3 min AMRAP: Strict TTB

2/5/13

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Muscle Ups: 5xME (2 min rest)
or
A1. Pull Ups: 3×30 sec AMRAP (1 min rest)
A2. Dips: 3×30 sec AMRAP (1 min rest)
 
4 Rounds:

  • 15 Box Jumps (24/20)
  • 10 Ring Rows
  • 3 Wall Walks

2/4/13

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“CrossFit Total”
1RM Squat
1RM Press
1RM Deadlit
**Compare loads to 11/5/12.
It is Day 1 of our February 2013 Paleo Challenge! We will be regularly posting recipes and info about the challenge here. Be sure to check it daily!
 

2/2/13

Find 1RM OHS or 
5 Min AMRAP of burpees (For those participating in the challenge)
 
21-15-9
KBS (53/35)
Pull ups
DUs
 
Make sure to stick around for the “Paleo Challenge” info session at 12:00PM!
 
 

2/1/13

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4×200 yard Sprint
 
3 min AMRAP:

  • 5 Box Jumps
  • 7 TTB

 
2 min AMRAP of Prowler Push for distance
 
1 K row
 
Our first Paleo Challenge will be starting on Monday, Feb 4th! We will have a meeting to discuss the challenge on Saturday 2/2 at noon. The challenge will cost $50, $20 of which will go towards (2) Bio-Sig body fat tests and $30 will go towards the winners’ cash prizes! We will have a baseline workout this Saturday for the challenge as well.  We encourage everyone to participate. It is only one month long, and is worth a shot to see how much better you feel and perform with a clean diet!

1/30/13

Claire with the rope climb!

Claire with the rope climb!

Back Squat: 3×5
 
Complete 1 round every 3 minutes for a total of 5 rounds:

  • 6 Hang Squat Clean Thrusters (135/95)
  • 8 Burpee Over Box
  • 10 KBS

 
Extra:
Work on handstands
Work on Skin the Cat
 
Omar getting his first bar muscle up!
 
Announcement:
It has been kept more or less quiet, but yes, a Paleo Challenge will be starting on Monday, Feb 4th! We will have a meeting to discuss the challenge on Saturday 2/2 at noon. The challenge will cost $50, $20 of which will go towards (2) Bio-Sig body fat tests and $30 will go towards the winners’ cash prizes! We will have a baseline workout this Saturday for the challenge as well.  We encourage everyone to participate. It is only one month long, and is worth a shot to see how much better you feel and perform with a clean diet!

1/29/13

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A: Find a 1RM Bench Press
B: Weighted Pull Up: 4×5
 
For Time: (12 min cap)

  • 750m Row
  • 21 HSPU
  • 500m Row
  • 15 HSPU
  • 250m Row
  • 9 HSPU

 
Extra:
BB Roll Out: 3×5

1/28/13

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Hang Snatch (Squat): 10×1
 
8 min AMRAP:

  • 5 Power Snatches (135/95) or 60%1RM
  • 10 Wall Balls
  • 20 Lateral Jumps Over The Bar

 
Extra:
GHRs: 3×10