Hang Snatch: Find 1RM
Hang Snatch: 6×1 @85% of 1RM
8 Min AMRAP
5 Front Squat (155/115)
5 Shoulder to Overhead
25 Lateral Jumps
Extra:
3 Rounds:
Max Effort TTB
Max Effort (target 8-12) Ring Rows
Max Effort Pistols
*Rest as needed
ME
10/23/12
A1: Weighted Pullups 5×7 (use same resistance as last week)
A2: Weighted Push Ups 5×7
5 Rounds:
5 Box Jumps (30″/24″)
50 yard Prowler Push (180/90)
5 Burpees
Rest as needed and record your slowest split.
10/22/12
Front Squats: 5-5-5-5-5 >80% 1RM
“Diane”
21-15-9
Deadlifts (225/185)
Handstand Push Ups
Extra:
3 x 12 GHRs
3 x 45secs AMRAP of situps
A big thanks to everyone that came out this Saturday. Looking forward to more great times with the Hardware CrossFit community! Pictures will be posted soon.
10/19/12
Hang Snatch 3-3-3-3
4 Rounds:
3 hang power clean
6 front squats (155+/105+)*
Rest 1 min
6 front squats (155+/105+)*
Rest 1 min
*record heaviest weight
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Extra: 2k row
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Grand Opening Party is tomorrow! The event starts at noon, and optional workout starts at 1:00pm! Food and drinks will be provided. We’re so excited and looking forward to a great time!
10/17/12
Weighted pullups 5×6
3 rounds:
3 rounds:
400m run
10 burpee box jumps (20″/16″)
10 knees to elbows
Extra:
A1: 3×12 split squat
A2: 3×8 DB external rotation
10 burpee box jumps (20″/16″)
10 knees to elbows
Extra:
A1: 3×12 split squat
A2: 3×8 DB external rotation
10/16/12
Deadlift 5-5-5-5 @ 85% 1RM
3 Rounds:
25 wall balls (20/14)
30 KBS (75/55)
Extra:
3×12 hip extensions
Reminder that our Grand Opening Party is this Saturday from 12:00pm – 4:00pm! Bring friends, family, and a dish to share. We will provide food and drinks as well. Optional workout at 1:00pm!
30 KBS (75/55)
Extra:
3×12 hip extensions
Reminder that our Grand Opening Party is this Saturday from 12:00pm – 4:00pm! Bring friends, family, and a dish to share. We will provide food and drinks as well. Optional workout at 1:00pm!
10/15/12
Find 1RM OHS
4 Rounds:
30 sec AMRAP pullups
30 sec rest
30 sec AMRAP dips
30 sec rest
1 min AMRAP double unders
Extra:
3 x ME L-Sits
More Class Times Added!
So proud of the hard work and progress of our members over the past 4 weeks! Keep up the good work!
Updated Class Schedule:
M/W/F: 6:00am, 12:00pm, 5:330pm, 6:30pm
T/Th: 9:00am, 5:30pm, 6″30pm
Sat: 10:00am
T-Shirts Are In!
Stop by the box and pick one up…$25
10/12/12
Bent over rows : 8-8-8
“Grace”
30 clean and jerks
Extra:
3 x Max effort plyo push ups
3 x Max effort GHD sit ups